識煮食譜|人氣廚師Oreo教煮健康餸 汁煮三文魚配椰菜花飯
發佈時間:05:00 2022-05-11
隨《星島日報》附送的食譜書《初夏滋味——健康「煮」意》,由人氣廚師Oreo主理,他以健康材料及簡單的煮法教大家烹調美食。
汁煮三文魚配椰菜花飯
Salmon Teriyaki with Cauliflower Rice
椰菜花是營養豐富的食材,代替白飯,配上三文魚,健康又鮮味。
分量:2人份 需時:30分鐘
材料:
三文魚 1件
椰菜花 半個
蒜蓉 20克
番荽碎 適量
油 適量
照燒汁:
醬油 1湯匙
味醂 1湯匙
料理酒 1湯匙
糖 半湯匙
水 2湯匙
調味料:
鹽 適量
黑胡椒碎 適量
Ingredients:
Salmon fillet 1 pc
Cauliflower 1/2 pc
Minced garlic 20g
Minced parsley some
Oil some
Teriyaki sauce:
Soy sauce 1 tbsp
Mirin 1 tbsp
Cooking liquor 1 tbsp
Sugar 1/2 tbsp
Water 2 tbsp
Seasoning:
Salt some
Black pepper some
做法:
1. 椰菜花洗淨,除去根部。
Rinse the cauliflower, take the stem away.
2. 將椰菜花切碎。
Chop the cauliflower.
3. 鑊內燒熱油,以中火爆香蒜蓉,加椰菜花碎炒至軟身,加入調味料。
Heat oil in a pan. Saute the minced garlic over medium heat until fragrant. Add in minced cauliflower, fry until soft and add the seasoning.
4. 把照燒汁材料混合,三文魚用廚紙抹乾。
Mix well the ingredients of the teriyaki sauce, pat dry the salmon with kitchen towel.
5. 鑊內燒熱油,先煎脆三文魚皮表面,反轉煎至八成熟。
Heat oil in a pan. Fry the salmon with the skin facing down until crispy, then turn and fry until fillet becomes medium well.
6. 下照燒汁煮1分鐘。
Add the teriyaki sauce and cook for a minute.
7. 椰菜花碎放入碟上 。
Dish up the chopped cauliflower.
8. 放上三文魚,灑上番荽碎,即成。
Dish up the salmon, sprinkle with chopped parsley and serve.
小貼士:
先煎魚皮可避免魚肉過熟,也令魚皮更香脆。
Frying with skin facing down first makes the skin crispy and prevent the fillet from being over cooked.