原條鯖魚拌蕃茄藜麥沙律Mighty mackerel with mixed tomato & quinoa salad

Mighty mackerel with mixed tomato _ quinoa salad

沙律部分

一杯藜麥

半個檸檬

800克成熟不同顏色的蕃茄

1個新鮮紅辣椒

2湯匙特級初榨橄欖油

1湯匙葡萄甜醋

鯖魚部分

4條200克環保鯖魚,去鱗及去除內臟

1大茶匙研磨芫荽

橄欖油

2小枝新鮮迷迭香

2瓣大蒜

上碟用

2大湯匙脫脂天然乳酪

2大茶匙研磨罐裝芥辣

2小枝新鮮羅勒

For the salad

1 mug (300g) quinoa

½ lemon

800 g ripe mixed-colour tomatoes

1 fresh red chilli

2 tablespoons extra virgin olive oil

1 tablespoon balsamic vinegar

For the mackerel

4 x 200 g whole mackerel, scaled and gutted, from sustainable sources, ask your fishmonger

1 heaped teaspoon ground coriander

olive oil

2 sprigs fresh rosemary

2 cloves of garlic

To serve

2 heaped tablespoons fat-free natural yoghurt

2 heaped teaspoons jarred grated horseradish

a couple of sprigs of fresh basil

廚具:水煲、中等尺寸有蓋鍋子,中火預熱、大的煎鍋,大火預熱

Ingredients out: Kettle boiled • Medium lidded pan, medium heat • Large frying pan, high heat

做法 METHOD(4 人分 Serve for 4 persons)

  1. 把1杯藜麥和2杯沸水加入中等尺寸的鍋子中,加入一少撮鹽和半個檸檬,蓋上蓋子,然後定時攪拌。

Put 1 mug of quinoa and 2 mugs of boiling water into the medium pan with a pinch of salt and the lemon half, then pop the lid on and stir every now and again

  1. 鯖魚放上牛油紙上,魚身上劃上數條直入到骨的刻痕,刻痕相距2厘米。

On greaseproof paper, score the mackerel on both sides at 2cm intervals down to the bone.

  1. 鯖魚抹上鹽、胡椒和研磨芫荽,然後放入已加入1大匙橄欖油的大鍋子裡煎。

Rub all over with salt, pepper and the ground coriander, then put into the large frying pan with 1 tablespoon of olive oil

  1. 蕃茄切片,圍圈地放上上碟用的木板或盤子上,然後撒上已切圈的辣椒。

Slice the tomatoes any way you like and arrange on a large board or platter, then finely slice and sprinkle over the chilli.

  1. 鯖魚上撒上弄碎的迷迭香葉和大蒜,當魚變至金黃色時翻面。(每面約需4至5分鐘)

Strip the rosemary leaves over the fish, then crush and add the whole garlic cloves. Turn the fish when golden (roughly 4 to 5 minutes on each side)

  1. 藜麥煮熟後(約需10分鐘)瀝乾,擠入檸檬汁,然後把藜麥加入剛才的上碟用器冊上,加在蕃茄中間,撒上特級初榨橄欖油和葡萄甜醋,再加入一少撮鹽和胡椒。
  2. 煎至香脆的鯖魚放上藜麥上面,乳酪和芥辣拌勻,加少許上鯖魚上面,撒上羅勒葉即可享用。

Lay the crispy fish on top. Mix the yoghurt and horseradish together and dollop it over the fish. Pick over the basil leaves and serve.

  • 營養成分(1人分), Nutritional information(per serving)
卡路里 Calories 431大卡/kcal 22%
碳水化合物 Carbs 48.2克/g 19%
脂肪 Fat 11.7克/g 17%
蛋白質Protein 30克/g 67%

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

  • 食材資訊 Ingredients information: 鯖魚 Mackerel

鯖魚是日本家庭和料亭中都十分常見的食材。魚類中,鯖魚的特色是脂肪含量較高,適合鹽燒、紅燒等煮法食用。每100克生大西洋鯖魚約含脂肪13.9克、蛋白質18.6克。不過,鯖魚的油脂富含多元不飽和脂肪,當中包含奧米加3脂肪酸,有助降低壞膽固醇,保持心血管健康,以及緩和身體炎症反應。此外,鯖魚的鉀含量亦十分豐富,有助維特身體電解質平衡和能量轉換。現時鯖魚還屬於可食用的環保魚類,可適量食用。

Mackerel is a common ingredient in Japanese family and restaurants. A high fat content is the biggest characteristic of mackerel among fish. It makes it suitable for grilling with salt or stewing. 100g of raw Atlantic mackerel contains about fat 13.9g, protein 18.6g. On the other hand, mackerel is rich of polyunsaturated fatty acid, including omega-3 fatty acid, which can lower LDL, maintain cardiovascular health and relieve inflammation. Mackerel also contains a high amount of phosphorus, which is important for body electrolytic balance and energy formation. Since you can still find sustainable mackerel in the market, it is nice to enjoy it regularly.

食譜提供 RECEIPE & PHOTO CREDIT: www.jamieoliver.com

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

Special thanks to Freeman Law for the Chinese Translation

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