Halve the caloric damage of yusheng by making your own version.
In Singapore, the Chinese believe that tossing up yusheng (raw fish salad) symbolises prosperity, luck, great health, and all things good. But like many salads, this can go incredibly wrong (nutritionally speaking) if the dressing is laden with sodium, sugar and saturated fat – and it often is.
As a benchmark, the Health Promotion Board estimates a 387g serving of yusheng to contain 560 calories (yikes) – that’s easily your calorie requirements for a meal, and most of us don’t stop at yusheng only, right?
So we’ve enlisted the help of executive chef Liu Ching Hai from Regent Singapore’s Summer Palace restaurant and dietitian Bibi Chia to create a healthier yusheng that’s delicious yet waistline-friendly. All it takes are a few smart ingredient swops!
SALMON YUSHENG (serves 10)
The original dish consists of preserved fruits and vegetables as well as deep-fried crackers topped with peanut oil, plum sauce and lemon paste. By replacing them with fresh produce, corn flakes, heart-friendly olive oil, honey and freshly-squeezed lemon juice, you get a good dose of vitamins and minerals while cutting out unnecessary fat, sodium and calories. If you prefer a sweeter dressing, use less lemon juice. This recipe takes 30 minutes to prepare.
For the salad
150g raw salmon, sashimi-grade**
100g white turnip, shredded
100g red carrot, shredded
50g jellyfish strips (available at supermarkets; rinse in salt water and they’re ready to eat.)
50g pomelo pulp
50g red apples
50g Chinese pears, shredded
50g mangoes, shredded
50g honeydew, shredded
50g rock melon, shredded
5g lime leaves, shredded
For the dressing
50g pure honey
50g fresh lemon juice
80g peanuts, coarsely ground
80g white sesame seeds, pan toasted without oil
100g plain cornflakes
One pinch cinnamon powder
One pinch five-spice powder
30g olive oil
1. Slice salmon thinly, place on plate, cover with cling wrap, and chill in refrigerator for two hours.
2. Soak shredded turnip and carrot in water for 15 minutes, then drain away.
3. Combine honey with lemon juice and mix thoroughly.
4. Place turnip and carrot in middle of large plate. Surround with individual mounds of jellyfish, pomelo and remaining fruits.
5. Place salmon on turnip and carrot. Garnish with shredded lime leaves. Place plate on table with honey mixture in one bowl and all other dressing ingredients served in separate bowls.
6. Add dressing ingredients one by one, toss the salad, and it’s ready to eat!
Nutrition score per serving
270 calories, 18g fat (3g saturated), 23g carbs, 7g protein, 41mg sodium, 8g sugar, 3g dietary fibre
**This recipe calls for sashimi-grade of a saltwater fish (not freshwater fish, that was banned from raw fish dishes following a spate of GBS infections in Singapore). However, note that risks always present in consuming raw food. For more on GBS, see here.