香煎檸檬龍脷柳配青莎莎醬Pan-fried lemon sole fillets with salsa verde

Pan-fried lemon sole fillets with salsa verde

1瓣大蒜,去皮

1把續隨子,瀝乾

1把醃漬小青瓜,瀝乾,仔細切碎

 

6塊品質優良的油浸鯖魚,仔細切碎

 

2束新鮮意大利香芹,仔細切碎

 

1束新鮮羅勒,葉子摘去並仔細切碎

 

1束新鮮薄荷葉,葉子摘去並仔細切碎

1湯匙第戎芥辣醬

紅酒醋

品質優良的特級初榨橄欖油

海鹽

新鮮研磨黑胡椒

300克新薯,沖擦後去皮

4塊可持續發展龍脷柳,詳情向漁商查詢,細骨去除

海鹽

新鮮研磨黑胡椒

麵粉

300克紫椰菜花

橄欖油

1小塊牛油

1個檸檬

1 clove garlic, peeled

1 handful capers, drained

1 handful gherkins, drained and finely chopped

6 good-quality anchovy fillets in oil, finely chopped

2 bunches fresh flat-leaf parsley, finely chopped

1 bunch fresh basil, leaves picked and finely chopped

1 bunch fresh mint, leaves picked and finely chopped

1 tablespoon Dijon mustard

red wine vinegar

good-quality extra virgin olive oil

sea salt

freshly ground black pepper

300 g new potatoes, scrubbed or peeled

4 double sole fillets, from sustainable sources, ask your fishmonger, pinboned

sea salt

freshly ground black pepper

flour

300 g purple sprouting broccoli

olive oil

1 knob butter

1 lemon

做法 METHOD (2人用)

  1. 先做青莎莎醬。大蒜仔細切碎,放入碗內。加入續隨子、醃漬小青瓜、鯖魚、香芹、羅勒和薄荷葉。拌入芥辣醬、1至2湯匙紅酒醋,3把橄欖油,如何希望醬酒稀一點,可加入更多液體。用胡椒調味,按喜好增加紅酒醋分量。

To make your salsa verde, finely chop the garlic and put in a bowl. Add the capers, gherkins, anchovies, parsley, basil and mint. Mix in the mustard and 1 or 2 tablespoons of red wine vinegar, then 3 good lugs of olive oil, adding more if needed to make a loose mixture. Balance the flavours with pepper and, if necessary, salt and a little more red wine vinegar.

  1. 鍋子加入鹽水煮沸,新薯在鹽水中煮約12,無需加蓋。

Put your new potatoes into a large pan of salted, boiling water and cook for 12 minutes with the lid on.

  1. 龍脷柳放入一個乾淨的膠袋中,用鹽、胡椒和一小把麵粉醃漬,拌勻至魚身塗滿醃料。

Put the sole fillets into a clean plastic bag and season nicely with salt and pepper and a small handful of flour. Toss around until all the fillets are well coated.

  1. 在烹調龍脷柳之前,紫椰菜花放入瀘盆,放入煮新薯的鍋子,蓋上蓋子後蒸4分鐘直至煮熟。

Just before you start cooking the fish, put your broccoli into a colander, place on top of the potato pan, cover with the lid and steam for 4 minutes or so until cooked.

  1. 在烹週紫椰菜花時,在不沾鍋中加入一把橄欖油,放入龍脷柳,煎數分鐘至金黃色,依照龍脷柳的加入次序翻面。翻面後加入牛油增色和增添風味,然後再煮不多過2分鐘。

While the broccoli is steaming, heat a lug of olive oil in a large non-stick frying pan and quickly but carefully put your fillets in so they all cook at the same time. Cook for a couple of minutes until beautifully golden, then, starting with the fillet that went in first, turn them all over. Once you’ve done that, add the butter to colour and flavour the fillets. Cook for no more than another 2 minutes.

  1. 當龍脷柳兩邊呈現金黃色,鍋子離火,等20秒後擠入半個檸檬汁,同時搖動鍋子,否則檸檬汁會變黑,影響成品。

When the fillets are golden on both sides, remove the pan from the heat. Wait for 20 seconds before squeezing in the juice of ½ the lemon and shaking the pan about, otherwise the lemon juice will burn black and ruin the whole thing.

  1. 龍脷柳連同鍋中的汁液分碟上菜,瀝乾的新薯、紫椰菜花同樣上碟。青莎莎醬舀上龍脷柳和蔬菜上,以檸檬片伴碟即可享用。

Divide the fish fillets between your plates with some of the juices from the pan. Drain the potatoes and divide them and the broccoli between the plates. Spoon the salsa verde over the fish and veg, put a lemon wedge beside each and tuck in – heaven!

營養成分(1人分), Nutritional information(per serving)

卡路里 Calories 955大卡/kcal 48%
碳水化合物 Carbs 45.1克/g 15%
脂肪 Fat 56.1克/g 80%
蛋白質Protein 66.5克/g 147%

*以成人日均攝取量計算, Of an adult’s reference intake

食材資訊 Ingredients information: 檸檬 lemon

檸檬最廣為人知的是它富含維生素C。每100克連皮檸檬含約53毫克維生素C,比橙略高。由於維生素C屬於水溶性,因此常見的檸檬水確有助人們攝取一天所需的維生素。此外,檸檬的檸檬酸有助鈣質利用。但由於檸檬酸度甚高,酸鹼值約2到2.6間,食用時不宜濃度過高,以引刺激腸胃,腐蝕牙齒。最後檸檬皮亦含有一定的黃酮類,例如柚皮素等,不單具抗氧化功效,在烹調上用作醃肉,更可以減少致癌物質產生。

Lemon is familiar to us with its high vitamin c content. 100g of lemon without peel contains 53mg of vitamin C, slightly higher than those in orange. Since vitamin C is soluble in water, as a common drink- lemon water can supply your daily vitamin C. In addition, citric acid in lemon can increase availability of calcium. It should be aware that lemon, with a ph of 2 to 2.6, is too acidic to be consumed in high concentration. Otherwise, it will lead to gastrointestinal over stimulation and teeth corrosion. The last but not least, lemon peels contain a certain amount of flavonoids, such as Naringenin, an antioxidant. Using it as a pickling ingredients can decrase formation of carcinogenic substances.

食譜提供: www.jamieoliver.com

營養資料: United States Department of Agriculture, Agricultural Research Service 

Special thanks to Freeman Law for the Chinese translation

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s