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鳕鱼配白脱奶油酱、花椰菜泥、芦笋和豌豆

鳕鱼配白脱奶油酱、花椰菜泥、芦笋和豌豆
由 @narvinarvinarvi 记录 | 有 1 位用户喜欢这种食物 | 有 0 位用户收藏了这种食物

营养成分表

每份 345 克

% 每日参考值基于 2000 千卡饮食

卡路里 490 kcal
25% DV
总脂肪 28.0g
43% DV
单不饱和脂肪10.3g
多不饱和脂肪2.1g
饱和脂肪14.0g
反式脂肪0.8g
总碳水化合物 24.0g
8% DV
膳食纤维6.0g
淀粉11.0g
糖7.0g
蛋白质 38.0g
76% DV
动物蛋白38.0g

关于

这是一道以瘦鳕鱼为主的西式主菜，搭配黄油基底的白脱奶油酱、红酒浓缩酱汁和多种春季蔬菜。每份345克含490卡路里，蛋白质高，脂肪适中，碳水相对较低。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素6.5mcg22%
胆碱118.0mg21%
叶酸78.0mcg20%
烟酸4.8mg30%
泛酸0.9mg18%
维生素B20.2mg18%
维生素B10.2mg15%
维生素A85.0mcg9%
维生素B121.6mcg67%
维生素B60.6mg36%
维生素C28.0mg31%
维生素D3.4mcg17%
维生素E2.1mg14%
维生素K48.0mcg40%

矿物质

营养素含量DV%半衰期
钙78.0mg8%
铜110.0mcg12%
铁1.9mg11%
镁58.0mg14%
磷360.0mg51%
钾910.0mg19%
硒52.0mcg95%
钠620.0mg27%
锌0.9mg8%

鳕鱼配 Beurre Blanc、花椰菜泥、芦笋和豌豆

一道经典的摆盘鱼料理，以平底锅煎制的鳕鱼搭配浓郁的 Beurre Blanc 和红酒浓缩汁，并佐以鲜嫩的春季蔬菜。它最接近现代小酒馆风格的鳕鱼主菜。

Ingredients
  • 鳕鱼 160 g

  • 花椰菜 70 g

  • 芦笋 40 g

  • 豌豆 25 g

  • 黄油 35 g

  • 白葡萄酒 20 ml

  • 红葱头 10 g

  • 柠檬汁 5 ml

  • 红葡萄酒 15 ml

  • 鱼高汤 20 ml

  • 橄榄油 10 ml

  • 盐 3 g

  • 黑胡椒 2 g


    • Total: 345 g

    Instructions
  • 1. 准备蔬菜。将花椰菜切成小朵。修整芦笋。将红葱头切碎。

  • 2. 制作花椰菜底泥。将花椰菜用少量鱼高汤小火煮至非常软嫩，然后加入少量黄油、盐和胡椒搅打至顺滑。

  • 3. 烹制芦笋和豌豆。用少量橄榄油将芦笋和豌豆快速翻炒或蒸至刚刚变嫩。轻轻调味。

  • 4. 制作红酒浓缩汁。将红葡萄酒与红葱头一起小火煮至约收浓三分之二。加入少许鱼高汤，再次收浓。

  • 5. 完成 Beurre Blanc。加入白葡萄酒和柠檬汁，然后用小火逐渐搅入黄油，直至酱汁呈现光泽并乳化。用盐和胡椒调味。

  • 6. 烹制鳕鱼。用盐和胡椒给鳕鱼调味，然后用橄榄油平底锅煎至刚熟并呈浅金黄色。

  • 7. 装盘。将花椰菜泥舀到盘中，把鳕鱼摆在上方或旁边，加入芦笋和豌豆，然后淋上 Beurre Blanc 和红酒浓缩汁。


    • Prep time: 15 minutes
    Cook time: 15 minutes

    Helpful tips
  • 将 Beurre Blanc 保持在非常低的温度上，以防止油水分离。

  • 不要把鳕鱼煮过头；它应保持湿润并易于成片剥落。

  • 将红葡萄酒充分收浓，以获得更干净、风味更集中的酱汁。
    • 无麸质地中海饮食均衡饮食
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