三文魚配青醬蔬菜 Salmon & Pesto-dressed Vegetables

s_Salmon pesto-dressed veg

三文魚是很好的奧米加3和維他命D食物來源,奧米加3有助維持心臟健康,而維他命D則可以使骨骼及牙齒強壯。煎三文魚配上青醬薯仔和蔬菜是一碟很棒的晚餐菜餚。

Salmon is a great source of both omega 3, which helps to keep our hearts healthy, and vitamin D that helps to make our bones and teeth strong. Pan- frying salmon is an easy way to get more oily fish in our diets – served with delicious, pesto-dressed potatoes and greens, it’s a great weeknight dinner.

份量:4人份 Serves 4
烹調時間:30分鐘 Cooking time: 30 minutes

材料 Ingredients

600克薯仔 600g new potatoes
200克四季豆 200g fine green beans
200克西蘭花 200g tenderstem broccoli
4塊120克符合持續發展飼養的三文魚柳,已刮走魚鱗和魚骨 4 x 120g salmon fillets, scaled and pin-boned, from sustainable sources
橄欖油 Olive oil
1個檸檬 1 lemon
青醬 For the pesto:
25克松子 25g pine nuts
½ 小瓣蒜頭 ½ a small clove of garlic
50克新鮮羅勒葉 50g fresh basil
特級冷壓橄欖油 Extra virgin olive oil
15克帕爾馬芝士 15g Parmesan cheese
1個檸檬 1 lemon

用具 Equipment

細易潔鍋 Small non-stick frying pan
木製湯匙 Wooden spoon
細碗 Small bowl
杵臼 Pestle and mortar
量匙 Measuring spoons
刨絲器 Fine grater
砧板 Chopping board
Knife
有蓋大煲 Large saucepan with lid
大易潔鍋 Large non-stick frying pan
鍋鏟 Fish slice
Colander
大碗 Large bowl
鉗子 Tongs

做法 Method

製作青醬 To make the pesto

  1. 用細火預熱鍋,加入松子,煎至金黃色,保持松子移動防止燒焦,然後放在小碗備用。

Place a small frying pan over a medium heat, tip in the pine nuts and toast until very lightly golden – keep them moving so they don’t burn, then place in a small bowl and put to one side.

  1. 剝開蒜頭,連同一小撮鹽放入杵臼。

Peel the garlic, then place in a pestle and mortar with a pinch of sea salt.

  1. 摘下並撕細幾塊羅勒葉。

Pick and tear in the basil leaves.

  1. 搗碎混合物至糊狀,加入松子再稍微搗碎,刮出混合物並放在小碗裏。

Bash the mixture to a paste, then add the pine nuts and pound again, leaving a little bit of texture. Scrape the mixture into the small bowl.

  1. 加入2至3湯匙特質冷壓橄欖油,足夠為青醬製造質感的分量,然後刨入帕爾馬芝士。

Add 2 to 3 tablespoons of extra virgin olive oil – you need just enough to bind the pesto and give it an oozy consistency – then finely grate and stir through the Parmesan.

  1. 擠入檸檬汁,如需要可加入黑胡椒和更多檸檬汁來調味。

Add a squeeze of lemon juice. Have a taste and season with a pinch of black pepper and a squeeze more lemon juice, if you think it needs it.

準備蔬菜 To cook the vegetables:

  1. 洗刷薯仔,切細豆和西蘭花

Scrub the potatoes well, then trim the beans and broccoli.

  1. 加熱四分三煲水至沸騰,加入一小撮鹽調味。

Fill a large pan three quarters of the way up with boiling water, add a pinch of salt and bring to the boil.

  1. 水滾後加入薯仔煮15分鐘,最後5分鐘時加入豆和西蘭花,同一時間…

Once boiling, carefully add the potatoes and cook for 15 minutes, adding the beans and the broccoli for the final 5 minutes. Meanwhile…

準備魚柳 To cook the fish:

  1. 用大火預熱鍋。

Heat a large non-stick frying pan over a high heat.

  1. 用橄欖油把三文魚柳塗滿,用鹽和胡椒調味。
  2. Rub the salmon fillets all over with olive oil and season with salt and pepper.
  3. 把魚放入鍋裏,魚皮朝底,轉至中火煎4分鐘,直至魚的底部呈金黃色。
  4. Place in the hot pan, skin-side down, turn the heat down to medium and cook for 4 minutes, or until golden underneath.
  5. 用鍋鏟翻轉魚柳,再煮2至3分鐘,直至煮熟。
  6. Use a fish slice to turn them over, then cook the fillets for a further 2 to 3 minutes, or until just cooked through.
  7. 熄火等待約30秒,然後擠上檸檬汁。
  8. Remove the pan from the heat, rest for 30 seconds, then add a good squeeze of lemon juice and give the pan a good shake.

上碟前 To assemble your meal:

  1. 瀝乾蔬菜,放在大碗裏,加入青醬,然後用鉗子令青醬平均沾滿蔬菜。

Drain the vegetables well, then tip into to a large bowl. Add the pesto, then use tongs to coat everything nicely.

  1. 把魚柳切件上碟,淋上汁液,及放上檸檬。

Divide the fish fillets and vegetables between your plates, drizzle over the juices from the pan, then serve with lemon wedges for squeezing over.

Jamie的煮食提示 Jamie’s Top Tips

青醬除了用來調味蔬菜,亦可以加在意粉,吐司烤肉,或淋上湯吃。值得一試!

Pesto is fantastic – everyone likes it. As well as dressing vegetables, try it with pasta, roast meats on hot toasts, or drizzled over soups. Just give it a bash!

食物資訊 Information

三文魚是一種生活在鹹淡水的魚,它有很高的營養價值。當中的奧米加3是一種人類必須從膳食中吸收的的不飽和脂肪酸,它有助減低患上心血管疾病的風險和減低膽固醇,對腦部及關節健康亦有幫助。

Salmon lives in both seawater and freshwater at different stages of life. It has high nutritional value. It contains an essential fatty acid called omega-3. It can help reduce the risk of having cardiovascular diseases and lower the level of cholesterol. It also supports the growth and healthiness of brain and joints.

United States Department of Agriculture

Special Thanks for Recipe Translation by Evelyn Chan

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