中亞咖哩燉青鱈魚配鬆軟白飯Coley korma with fluffy rice

Coley korma with fluffy rice

分量 Serve: 4

材料 INGREDIENTS

2大湯匙Patak’s中亞咖哩醬

4塊180克可持續發展青鱈魚柳,詳情向魚商查詢,魚皮保留,去鱗,去魚骨

橄欖油

4條葱,修剪後切碎

200毫升低脂椰奶

數小板新鮮芫荽,葉摘去,莖切碎

半條至1條新鮮紅辣椒,切碎

1個檸檬,切片

白飯部分

1杯印度香米

海鹽

2 heaped tablespoons Patak’s korma paste

4 x 180 g coley fillets, from sustainable sources, ask your fishmonger, skin on, scaled and pin-boned

olive oil

4 spring onions, trimmed and finely sliced

200 ml light coconut milk

a few sprigs of fresh coriander, leaves picked, stalks finely chopped

½-1 fresh red chilli, finely sliced

1 lemon, cut into wedges

For the rice

1 cup basmati rice

sea salt

做法 METHOD

  1. 白米、2杯沸水和1小撮鹽加入一個小鍋子中,大火煮至沸騰,調至小火後蓋好,煮約7至8分鐘。

Add the rice to a small pan with 2 cups of boiling water and a pinch of salt. Bring to the boil on a high heat, then turn the heat down to low, cover and leave for 7 to 8 minutes.

  1. 中火預熱另一個大煎鍋。用湯匙的底部把約1大湯匙的咖哩醬塗在所有魚柳上。

Put a large frying pan on a medium heat. Use the back of a spoon to spread 1 heaped tablespoon of the korma paste all over the flesh side of the fish fillets.

  1. 熱鍋中加入一把橄欖油,然後加入魚柳,魚肉部分向下。煎約10分鐘,變色後翻面。

Add a lug of olive oil to the hot pan, then add the coley, flesh-side down. Cook for about 10 minutes, turning halfway when you’ve got some colour.

  1. 檢查白飯,飯應吸收所有水分,用叉子把飯挖鬆,離火,蓋上蓋子保溫。

Check your rice – all of the water should have been absorbed by now so fluff it up with a fork and take it off the heat. Pop the lid back on so it stays warm.

  1. 鱈魚部分,調至大火後加入切碎青葱、咖哩醬、椰奶、芫荽莖和大部分的辣椒,沸騰後煮數分鐘至到魚肉分離,醬汁試味後按需要加入檸檬汁。

Turn the heat under the fish up to high and throw in the greener half of your sliced spring onions. Stir in the remaining korma paste, coconut milk, coriander stalks and most of the fresh chilli. Let it bubble away for a couple of minutes until the fish is starting to flake apart. Taste your sauce and add a squeeze of lemon juice if it needs it.

  1. 白飯分碟盛好,飯面加上魚柳,再淋上醬汁,撒上葱、辣椒和芫荽葉,以檸檬片伴碟上菜。

Divide the rice between your plates then top each portion with a piece of coley. Pour the sauce over the top, then scatter over the reserved spring onions, chilli and coriander leaves. Serve with lemon wedges on the side for squeezing over.

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

卡路里 Calories 464大卡/kcal 23%
碳水化合物 Carbs 39.6克/g 15%
脂肪 Fat 16克/g 23%
蛋白質Protein 38.7克/g 86%

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

食材資訊 Ingredients information: 中亞咖哩醬 Korma paste

中亞咖哩醬是中亞常用的醬料,主要作肉類和蔬菜燉煮料理使用。源自莫臥兒菜的中亞咖哩醬其實只是一個泛稱,它能夠由不同的香料組成,常見的有芫荽、孜然、辣椒和紅椒等,有時會加入乳酪。中亞咖哩醬在英國很受歡迎,加入椰奶後的醬汁風味溫和濃厚,極具風味。營養價值方面,各式香料都有不同的多酚類,具抗氧化功效,以薑黃為例,不少研究顯示薑黃能夠延緩大腦退化。

Korma paste is a common sauce in Central Asia. It is widely used in meat or vegetable stew. Originated from Mughlai cuisine, Korma pasta indeed is only a general name. It can contain different spices. The commonly used spices include coriander, cumin, chili and paprika, sometimes added with yoghurt. Korma paste is quite popular in the UK. Added with coconut, korma paste becomes mild, rich and flavoursome. In terms of nutrition, since different spices contain different polyphenols, it gives anti-oxidizing benefits. For example, many researches show that turmeric can prevent Dementia.

食譜提供 RECEIPE & PHOTO CREDIT:

http://www.jamieoliver.com

營養資料 NUTRITION INFORMATION

United States Department of Agriculture

Special Thanks to Freeman Law for the Chinese Translation

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