抗生素三文魚少吃為妙

20140811

抗生素三文魚少吃為妙
11/08/2014
近日網絡又再轉傳一篇《蔡瀾先生:正統日本餐廳不賣三文魚刺身》的短文,內文大約指出三文魚有嚴重的寄生蟲問題。的確,港人甚為喜愛的三文魚,如非野生、有機真的要少吃為妙!
三文魚最常見的品種為大西洋及太平洋的三文魚,現時90%的大西洋三文魚都是來自養殖場。養殖場的三文魚,在狹小擠迫的環境下成長,容易滋生魚蝨及染上其他疾病,為了解決病害便要大量採用抗生素。據《營養學期刊》的資料,養殖三文魚體內含有的化學物及農藥,明顯地比野生三文魚多。所以,應盡量只食用有機或野生捕獲的三文魚。要分辨野生與養殖,可留意魚身上的斑紋,養殖的魚身有斑紋,魚頭上或有斑點;野生的較少脂肪,肉質較緊致,不一定有白色斑紋。
三文魚如果過度烹調會令魚肉過乾,要吃鮮嫩、油潤只能煮至八成熟。但不是每種三文魚也適宜生吃,成長的水質、捕獲後的處理、保存及製作均要作出嚴格規管。要吸收Omega-3,其實還有其他健康廉價的選擇,請留意下回介紹。
(本欄逢周一刊登)
資料來源:晴報

小米三文魚 Salmon & couscous

Salmon-&-couscous

份量Serve:  1

材料 INGREDIENTS
75克 小米 75 g couscous
120克 連皮三文魚片,三去鱗挑骨 120 g salmon fillet, skin on, scaled and pinboned
1湯匙 初搾橄欖油 extra virgin olive oil
海鹽 sea salt
現磨黑胡椒 freshly ground black pepper
1個 細胡瓜,切粗條 1 small courgette, sliced into batons
少許露荀尖 1 small handful asparagus tips
1隻 紅辣椒,去籽切幼 1 red chilli deseeded and finely chopped
2個 蕃茄,略切 2 ripe tomatoes, roughly chopped
1/2個 檸檬取汁 juice of ½ lemon
少量芫荽,略切 1 small handful fresh coriander, roughly chopped
1湯匙 初搾橄欖油 1 tablespoon fat-free natural yoghurt

做法 Method
1. 小米放碗,放入熱水,蓋上焗3分鐘。
Put your couscous in a bowl, then pour over just enough boiling water to cover it. Set aside for 3 minutes to allow the couscous to soak up the water.

2. 三文魚橫切成手指條狀,灑上橄欖油,以少量胡椒及鹽調味
Slice the salmon widthways into finger-size strips, drizzle with olive oil, and season with pepper and a small pinch of salt.

3. 燒熱小型易潔鍋,放入三文魚條。加入胡瓜,露荀尖和辣椒,煮2分鐘。把三文魚轉半。
Heat a small non-stick frying pan and add the salmon strips on their side. Scatter over the courgette, asparagus tips and chilli and cook for 2 minutes, turning the salmon over halfway.

4. 蕃茄,檸檬汁,4湯匙橄欖油和芫荽混合倒入小米中及調味。
Mix the tomatoes, lemon juice, 4 tablespoons of olive oil and the coriander into the couscous and season to taste.

5.將三文魚拿起,小米加入鍋中的蔬菜中拌勻後再把三文魚放在小米上。把鍋蓋蓋上續煮1分鐘。
Remove the salmon strips to a plate and add the couscous to the veggies left in the pan. Mix together and then put the salmon strips back into the pan on top of the couscous, place a lid on and put back on a high heat for a minute. To serve, slide everything on to your plate and spoon over some yoghurt. Quick and tasty!

More about this recipe: http://www.jamieoliver.com/recipes/fish-recipes/salmon-and-couscous

Special thanks on translation: Ms Ida Lam

夏日盤焗三文魚 Summer tray-baked Salmon

Summer-tray-baked-salmon

份量Serve:  4

材料 INGREDIENTS
海鹽 sea salt
現磨黑胡椒碎 freshly ground black pepper
700克 新薯 700g new potatoes
100克 四季豆 100g runner beans
100克 法式四季豆 100g green beans
100克鮮青豆 100g podded fresh peas
40克無鹽牛油 40g unsalted butter
橄欖油 olive oil
2個檸檬 2 lemons
1/2束新鮮羅勒 ½ a bunch of fresh basil
一大束茴香頭或蒔蘿 a handful of fresh fennel tops or dill
4片200克連皮三文魚,去鱗及骨 4 x 200g salmon fillets, skin on, scaled and pin-boned
建議添加品: Optional:
大量黃色法式四季豆 a large handful of yellow French beans

做法 Method
1. 預熱焗爐至攝氏230度/華氏450度/煤氣8度
1. Preheat the oven to 230ºC/450ºF/gas 8.

2. 於大型平底鍋中注入冷水至半滿,加入少量鹽
2. Half-fill a large saucepan with cold water and add a tiny pinch of salt.

3. 以大火將水煮沸
3. Place on a high heat and bring to the boil. Meanwhile…

4. 與此同時,將薯仔切半,小的可保持原個
4. Give the new potatoes a good scrub with a scrubber, then on a chopping board cut any bigger ones in half, leaving the smaller ones whole.

5. 四季豆由頭部切至絲根位
5. Cut the tips from the runner beans until you cut into the stringy piece that runs the length of the bean.

6. 將豆兩邊絲根去除,斜切5厘米長
6. Pull the stringy bit and peel it down the length of the beans on both sides of each one, then slice at an angle into 5cm pieces.

7. 法式四季豆切去頭部,尾部可留下,斜切3厘米長
7. Trim the stalk-ends from the green and French beans, if using, but leave the wispy tips on, then slice the beans at an angle into 3cm pieces.

8. 水沸後,慢慢放入薯仔,待滾後再煮10至12分鐘(視乎薯仔大小)或至薯仔將熟
8. Once boiling, carefully lower the potatoes into the water with a slotted spoon, bring back to the boil, then cook for around 10 to 12 minutes (depending on the size of your potatoes), or until they’re nearly done.Meanwhile…

9. 若鮮青豆還在豆莢內,取出青豆
9. If your peas are still in their pods, pod them now.

10. 當薯仔將熟時,加入所有四季豆再煮四分鐘
10. When the time’s up on the potatoes, carefully add all the beans to the pan and cook for a further 4 minutes.

11. 用笊篱隔去薯仔和四季豆水份,滴乾水份至數分鐘後,放進25厘米x35厘米焗盤
11. Drain the potatoes and beans over the sink into a colander and steam dry for a couple of minutes, then tip into a 25cm x 35cm roasting tray.

12. 灑上青豆,加入牛油及一湯匙橄欖油
12. Scatter over the peas, dot over the butter and drizzle with 1 tablespoon of olive oil.

13. 使用特幼刨絲器將檸檬皮刨下再磨,灑於焗盤內
13. Use a microplane to finely grate the zest of both lemons onto a chopping board, then scatter into the tray.

14. 檸檬對切
14. Cut the lemons in half.

15. 將半個檸檬汁加入三文魚和蔬菜,再用手指揀開果渣
15. Squeeze the juice over the salmon and vegetables, using your fingers to catch any pips.

16. 趁蔬菜還熱時,加入少量鹽和胡椒調味,並拌勻吸收
16. Season lightly with salt and pepper then, toss together while still warm so that the flavours are absorbed.

17. 羅勒去莖留葉,與茴香頭或蒔蘿一起切碎
17. Pick the basil leaves, discarding the stalks, then roughly chop them with the fennel tops or dill.

18. 於盤內灑上香草
18. Scatter half the herbs into the tray.

19. 於三文魚皮上輕輕切數刀
19. Carefully score the salmon fillets lightly on the skin side.

20. 三文魚上塗上鹽、胡椒及橄欖油,於切割口填入剩餘香草,把三文魚放在薯仔和四季豆上。
20. Rub each fillet with a little salt, pepper and olive oil, stuff the scores with the remaining herbs and place on top of the potatoes and beans, then wash your hands.

21. 視乎魚的大細及厚度,在預熱焗爐內焗10至15分鐘或至三文魚焗熟及薯仔蔬菜全熟
21. Bake in the hot oven for 10 to 15 minutes, depending on the exact size and thickness of your fillets, or until the salmon is cooked through and the vegetables are soft.

22. 將三文魚上碟,並將焗盤底的湯汁淋上作享用
22. Divide between your plates using a fish slice, then drizzle with the cooking juices from the bottom of the tray and serve.

More about this recipe: http://www.jamieoliver.com/recipes/fish-recipes/summer-tray-baked-salmon

Special thanks on translation: Ms Ida Lam