40 g Protein Japanese Warm Salad
Translated from Chinese, the language of the video.
凱蒂營養師 cooked this in a Facebook video, in Chinese. SeeMeCook wrote it up from the video as a full recipe, translated it into English, and added ingredient weights and nutrition.
Watch the original videoImported by John Tan on SeeMeCook
A Japanese-style warm salad made with okra, shimeji mushrooms, tofu skin, and tuna packed in water. The ingredients are quickly blanched and seasoned with ponzu and soy sauce. Okra provides a smooth, pleasantly sticky texture, making this bowl refreshing, satisfying, and suitable for calorie-conscious eating.
- Time
- 15 minutes
- Equipment
- Stovetop
- Good for
- Lunch or dinner
- Cuisine
- East Asian
- Contains
- Gluten, soy, and fish
Diet and allergen details are read from the ingredient names and are not certified.
Ingredients
Weights are estimates. Together, the ingredients weigh about 415 g before cooking, which is about 415 g per serving.
Steps
Rinse the okra, trim the root ends from the shimeji mushrooms, and separate them. Cut the tofu skin into bite-sized pieces. If substituting zucchini for the okra, rinse it first and cut it into thin slices or small pieces.
Bring a pot of water to a boil. Add the okra and shimeji mushrooms to the boiling water and blanch briefly, cooking until the vegetables are just tender while retaining a crisp texture.
Add the cut tofu skin and continue blanching until it is heated through. Do not overcook, or the vegetables may become too soft.
Remove the blanched ingredients and drain well. Slice the okra into small pieces to release its mucilaginous juices and help them coat the salad evenly.
Place the okra, shimeji mushrooms, and tofu skin in a bowl, then add the drained tuna packed in water.
Drizzle with the ponzu and soy sauce, then gently toss to coat all the ingredients. Serve warm.
Notes
The source lists approximately 280 calories, 40 g protein, 10 g fat, and 6 g carbohydrates per serving. Actual nutrition will vary depending on the brand of tofu skin and the amounts of okra and shimeji mushrooms used. The source suggests substituting zucchini if you do not like okra.
Nutrition
These are estimates per serving, worked out from the ingredients.
- Calories
- 359
- Protein
- 39 g
- Carbs
- 21 g
- Fat
- 13 g
- Fiber
- 7 g
Where the calories come from
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