[2024 Jun 02: Updated prices and links.]
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Nutrition Facts
Calories | 575 kcal |
Total Fat | 17.7 grams |
Sodium | 37.5 grams |
Total Carbohydrate | 47.8 grams |
- Dietary Fiber | 5.4 grams |
Protein | 32.8 grams |
Ingredients and Price List
Salmon
Tofu
Food | Amount Used | Unit Cost (SGD) | Cost Per Use (SGD) |
|---|---|---|---|
Pressed Tofu | 100 grams | $0.37 | |
Corn Starch | 1 tablespoon (to coat tofu) 1 teaspoon (to mix with water for the sauce) | Negligible | |
Olive Oil | Enough to coat tofu (to toss with corn starch, salt and pepper) and to fry tofu | Negligible | |
Honey | 1 tablespoon | $0.15 | |
100% Pure Sesame Oil | 1 tablespoon | $0.26 | |
Garlic | 1 clove | Negligible | |
Thick Soya Sauce | 1 teaspoon | Negligible | |
White Rice Vinegar | 1 teaspoon | Negligible | |
Salt | To toss with tofu | Negligible | |
Pepper | To toss with tofu | Negligible | |
Water | 1 teaspoon (to mix with corn starch for the sauce) | - | Negligible |
| SUBTOTAL: | $37.51 | ~$0.78 |
Broccoli
"High protein, low carb" has become an increasingly popular diet by substituting much of our daily carbohydrate intake for protein, thus allowing us to lose weight while still maintaing or increasing muscle mass.
Salmon is always my go-to option when I want to cook a healthy "high protein, low carb" meal. It contains no carbohydrate, lots of healthy fats, and a high protein content, not to mention a list of other health benefits.
Back in university, when I stayed on campus, I used to cook salmon and scrambled eggs frequently as a quick and healthy lunch. After seasoning the defrosted salmon (also, I learned to use kitchen towel to pat it dry before seasoning and putting it into the oven to avoid overcooking the salmon), just pop it into a preheated oven at 220°C for about 12-15 minutes, cook some scrambled eggs at the meantime, plate the egg, cut a slice of lemon and set aside, wash the dishes, and when the salmon is ready, just place it on the plate with the scrambled eggs. 20 minutes, tops. I know first-hand how hectic university life can be with the never-ending assignments and impending deadlines, so this is an ideal meal for a busy university student.
Now, salmon is not exactly an affordable ingredient, I know. Additionally, 105 grams of salmon may not be enough for a filling meal, so you may want more salmon, which comes at a higher price. But I think it's okay to buy salmon now and then because it is worth the nutrition it provides.
I was inspired to cook tofu when I came across this Easy Honey Garlic Tofu with Soy and Sesame recipe. I really like the sweet (from honey), tangy (from vinegar) and savoury (from soya sauce) taste of the sauce from the recipe. It reminded me of that sauce I created/discovered by accident back when I was cooking on campus - I mixed apple cider vinegar, honey, and light soy sauce I found in the pantry. Really, cooking is just throwing random ingredients together until it tastes nice.
I thought of adding some greens to this lunch to make it a balanced meal, so I included some broccoli. Just wash the broccoli, toss with some olive oil, salt and pepper, and roast it in a preheated oven. For convenience's sake, I roasted it using the same temperature and amount of time as the salmon, and it turned out fine.
A word of caution: Just be aware that 1 tablespoon of Naturel brand Olive Oil contains 122kcal - use olive oil in moderation.
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