Nutrition facts pad thai | Healthy Pad thai with salmon recipe

Pad Thai is a popular Thai stir-fried noodle dish that typically includes rice noodles, eggs, tofu, shrimp or chicken, and a flavorful sauce made from tamarind, fish sauce, sugar, and lime. While it's delicious, the nutritional content can vary depending on the ingredients and portion size.

Here's a general breakdown of the nutrition facts for a typical serving of Pad Thai

(about 50 grams):

Nutrition Facts for Pad Thai (about 50 grams uncooked dry pad thai)

• Calories: 180 kcal

• Protein: 3 g

• Fat: 0.5 g

• Carbohydrates: 45 g

  • Fiber: less 1 gram

Key Ingredients and Their Nutritional Contributions

1. Rice Noodles:

   • Provide carbohydrates for energy.

   • Low in fat and protein.

   • Gluten-free, making them suitable for those with gluten intolerance.

   • Regular pad thai noodles is not considered as a nutrient-dense food considering it is very low in fiber and micronutrients.

     
     

Healthy Pad Thai with salmon

Serves 3-4

Ingredients:

300g brown rice noodles (hot water, drain and rinse with cold water)

½ cup carrots

1 cup broccoli

6 mushrooms

3 cloves garlic 

Turmeric (3-4 thin slices) finely minced

2 tablespoons oil

2 egg

½ cup bean sprouts

1/4 cup Green onions

Topping:

Lime wedge; 

Fresh herbs like cilantro and basil

Chopped peanuts

Sriracha sauce if needed

For the Sauce:

2 tablespoons fish sauce

1 tablespoon brown sugar 

1 tablespoon white vinegar

2 tablespoons soy sauce

1 tbsp garlic chili paste

2 tablespoons peanut butter

Salt and pepper to taste

Directions:

1. Prepare the rice noodles according to package directions, hot water, drain and rinse.

2. In a small bowl, prepare the sauce. whisk fish sauce, soy sauce, brown sugar, rice vinegar, garlic chilli paste, and creamy peanut butter. Set aside.

3. In a large saucepan over medium high heat, add 1-2 tablespoons of oil. Cook the egg for 1-2 minute until scrambled. Set aside.

4. Add oil again, put in garlic and turmeric and then add broccoli, mushroom and carrot and let it sauté for 3 minutes until soft.  

5. Add in the noodles, sauce and bean sprouts. Toss until it is fully coated in the sauce and heated throughout.

6. Garnish with green onions. You can add toppings such as chopped peanuts, cilantro and lime wedges and sriracha sauce if needed. Enjoy!

Salmon

Serves 1

Ingredients:

Salmon 100g

Salt 

Pepper

Lemon juice

Vegetable oil

Dried cilantro

Directions:

1. Sprinkle some salt and pepper on the salmon and massage it to coat evenly on the salmon

2. Squeeze some lemon juice on top

3. Brush some vegetable oil on the salmon

4. Sprinkle some dried cilantro on top

5. Bake in the oven 200C (400 F) until the internal temperature reaches 63 C ( 45 degree F).

 Cheers,

Elaine Vancouver Dietitian