Page 159 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions

1. Season the salmon. Season salmon with black pepper, pinch of salt and mandarin
juice and place in a cast iron pan or grill pan over moderate heat for a few minutes
and then place to one side.
2. Prepare the noodles. Shirataki noodles don't require cooking, but for a better
consistency, place them in a colander or strainer and rinse with water, just like you
would with rice. Then drain well and place them in the same cast iron pan or grill pan
as the salmon, over moderate heat until completely dry for 3–4 minutes or until firm.
Remove the noodles from the cast iron pan or grill pan and set to one side.
3. Make the sauce. In the same cast iron pan or grill pan, add chili flakes, peanut
butter powder mixed with water, sesame seeds, masala, black pepper, soy sauce,
apple cider vinegar, and grated ginger. Stir and cook for 2–3 minutes until smooth.
4. Combine ingredients. Add noodles, mushrooms, and carrots to the sauce. Mix well
to absorb flavors.
5. Assemble the bowl. Place noodles and vegetables in a bowl. Flake the salmon on
top. Sprinkle edamame over the dish.

Nutritional Analysis

Nutrimind. Tablas nutricionales generadas con el software Nutrimind, versión 5.2,
basadas en el Sistema Mexicano de Equivalentes y USDA. México: Nutrimind; 2026.
Protein Fat Carbohydrate Fiber Iron Calcium
Ingredient Weight Calories
(g) (g) (g) (g) (mg) (mg)
Salmon 100 g 176 20 11 0 0 0.0 ~12
Edamame 30 g 39 3 2 3 2 1 19
Shirataki noodles 200 g 10 0 0 6 4 0 40
Mushrooms 70 g 23 1 0 2 1 0.2 5
Carrot 30 g 13 0 0 3 1 0.0 10
Peanut butter powder 16 g 60 8 2 4 2 0.3 20
Olive oil 5 g 45 0 5 0 0 0 0
Soy sauce 10 ml 10 1 0 1 0 0 2
Sesame seeds 5 g 34 1 3 1 1 0.0 3
Mandarin juice 30 ml 19 0 0 4 1 0.1 12
Ginger 10 g 8 0.2 0 2 0.5 0.1 5

157