首页 / world / 欧洲 / 瑞典 / 巴伊亚风味椰奶白鱼炖锅

巴伊亚风味椰奶白鱼炖锅

巴伊亚风味椰奶白鱼炖锅
由 @hokkaido 记录 | 有 0 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 420 克

% 每日参考值基于 2000 千卡饮食

卡路里 520 kcal
26% DV
总脂肪 35.0g
54% DV
单不饱和脂肪8.5g
多不饱和脂肪2.5g
饱和脂肪22.0g
总碳水化合物 16.0g
5% DV
膳食纤维4.0g
淀粉5.0g
糖7.0g
蛋白质 34.0g
68% DV
动物蛋白31.0g
植物蛋白3.0g

关于

这是一份巴西风味鱼类炖菜，使用白鱼、椰奶、番茄、甜椒、洋葱、香草和油烹制而成。蛋白质和脂肪含量适中偏高，碳水化合物相对较低。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素5.0mcg17%
胆碱118.0mg21%
叶酸42.0mcg11%
烟酸7.8mg49%
泛酸1.1mg22%
维生素B20.2mg17%
维生素B10.2mg15%
维生素A85.0mcg9%
维生素B122.4mcg100%
维生素B60.8mg44%
维生素C32.0mg36%
维生素D6.0mcg30%
维生素E2.6mg17%
维生素K18.0mcg15%

矿物质

营养素含量DV%半衰期
钙68.0mg7%
铜320.0mcg36%
铁3.1mg17%
镁74.0mg18%
磷360.0mg51%
钾890.0mg19%
硒48.0mcg87%
钠620.0mg27%
锌1.4mg13%

巴伊亚风味白鱼椰奶番茄香菜炖锅

前言


Moqueca 是一道内敛却有力量的炖菜：青柠带来明亮酸香，椰奶赋予圆润口感，白鱼清甜洁净的风味则让整道菜更显轻盈。它的成功关键在于克制地炖煮，这样鱼肉才能保持柔嫩，汤汁也会鲜活而不厚重。处理得当时，它会作为一道完整的菜肴上桌，香气馥郁、风味平衡，并且有着 unmistakably Brazilian 的特质。

食谱要点


  • 菜肴类别： 鱼类炖菜

  • 菜系或来源： 巴西

  • 餐次类型： 主菜

  • 份量： 2 人份

  • 每份分量： 210 g

  • 准备时间： 20 分钟

  • 烹饪时间： 18 分钟

  • 总时间： 38 分钟

  • 难度： 中级


    • 设备


  • 24 cm 带盖煎炒锅

  • 砧板

  • 主厨刀

  • 搅拌碗

  • 细刨丝器或 Microplane

  • 鱼铲或平勺


    • 食材



    鱼和腌料


  • 白鱼鱼柳，去皮，切成 4 cm 块 — 240 g

  • 青柠汁 — 20 g

  • 盐 — 4 g


    • 炖菜底料


  • 橄榄油 — 20 g

  • 洋葱，细切片 — 80 g

  • 大蒜，细切片 — 12 g

  • 彩椒，切细丝 — 80 g

  • 番茄，切丁 — 100 g

  • 椰奶 — 180 g

  • 盐 — 2 g


    • 收尾


  • 香菜，叶和嫩茎，切碎 — 12 g


    • 做法


  • 1. 将白鱼、青柠汁和盐放入碗中混合。轻轻翻拌使其均匀裹上腌料，静置 10 分钟。鱼肉边缘应开始略微变紧，但整体仍保持光泽且完整。


  • 2. 将 24 cm 煎炒锅置于中火上，加入橄榄油。放入洋葱和大蒜，持续搅拌烹煮 4 分钟，至洋葱变得半透明、蒜香散出，但不要上色。


  • 3. 加入彩椒和番茄。间中搅拌，烹煮 5 分钟，直到番茄开始软化分解，蔬菜形成略带酱感的底料。


  • 4. 倒入椰奶，加入剩余的盐。转中小火加热至轻微冒泡，煮 3 分钟。液体应呈现均匀融合并略微变稠的状态，绝不要大火沸腾。


  • 5. 将鱼块连同渗出的青柠汁在锅中排成单层。盖上锅盖，按厚薄煮 4 到 5 分钟，直到鱼肉变得不透明，中心可轻松剥落，但仍保持湿润丝滑的口感。


  • 6. 离火后拌入香菜。让炖菜静置 1 分钟，使香草的香气融入汤汁，同时不失其清新感。


    • 装盘与上桌


    将炖菜舀入温热的浅碗中，均匀分配鱼肉和汤汁。成品应呈现鱼肉卧在鲜亮珊瑚色酱汁中的样子，香菜点缀于表面，而不是埋在下面。请立即上桌，此时汤汁仍热，鱼肉也最为柔嫩。

    专业提示


  • 保持轻柔的微沸状态；火力过猛会使鱼肉收紧，也会让椰奶风味变钝。

  • 将鱼切成大小均匀的块，这样整锅受热和熟成速度才会一致。

  • 成品炖菜应当流动性足但又有凝聚感，既能轻轻裹住鱼肉，又不会显得厚重。
    • 生酮饮食低碳水饮食原始人饮食地中海饮食无麸质无乳制品Whole30均衡饮食
    在 App Store 下载

    Feel Better.

    OKKAI engine computes your next meal.

    Download on the App Store
    OKKAI dashboard
    Food detail
    OKKAI engine

    Core feature

    One photo.
    Full breakdown.

    Point your camera at any meal — restaurant dish, homemade food, snack, smoothie. OKKAI identifies what you're eating and returns a complete nutritional profile in seconds.

    • ·Calories, protein, carbs, and fat — instantly
    • ·20+ vitamins and minerals estimated per meal
    • ·Works on any meal, any cuisine, anywhere
    • ·Ingredient breakdown with adjustable portions
    • ·Recipe generation from any logged food
    Food nutrition detail

    Community

    See what people
    are actually eating.

    Every meal logged by OKKAI users — from Stockholm to Seoul.

    Loading meals…

    Features

    Built for people who take
    nutrition seriously.

    Feature screenshot
    The OKKAI engine

    Intelligence

    Your body keeps score.

    OKKAI ingests your sleep, exercise, food, weight, age, location and weather data. It breaks food down to its smallest compounds, computes vitamin and mineral half-lives, and models your body's current state as accurately as possible from all available data.

    The OKKAI engine keeps track of what cannot be seen.

    Computed every hour.

    Your body is never static. Vitamins deplete, minerals interact, absorption rates shift with activity and time of day.

    The engine recomputes every hour in order to give a suggestion on what to eat and when.

    Integration

    Deep Apple Health integration.

    OKKAI reads from and writes to Apple Health — bi-directionally. Every meal pushes macros, vitamins, and minerals into your health record. Every workout and sleep session flows back into OKKAI's analysis.

    Works with Apple Health
    Bi-directional sync
    Certified integration

    Reads from Health

    • Steps
    • Active calories
    • Workouts
    • Weight
    • Sleep hours
    • Resting heart rate

    Writes to Health

    • Dietary calories
    • Protein, carbs, fat
    • Fiber
    • All 13 vitamins
    • All 10 minerals
    Apple Health integration screen

    Social

    What people on Instagram say.

    Instagram review
    Instagram review

    Coming very soon.

    OKKAI is launching on iOS shortly. Sign up for the waiting list and be among the first to track nutrition the way it should be tracked.

    Download on the App Store

    FAQ

    Common questions.

    You take a photo of any meal. OKKAI's AI identifies the food, estimates the ingredients, calculates calories and macronutrients, and estimates 20+ vitamins and minerals — all within a few seconds. You can then adjust portions or add ingredients manually.
    Yes — OKKAI tracks 13 vitamins (A, C, D, E, K, B6, B12, folate, and more) and 10 minerals (calcium, iron, magnesium, zinc, potassium, and more). After logging enough meals, OKKAI provides an in-depth analysis of your body's nutrient stores and tells you exactly which foods to eat to fill the gaps.
    OKKAI supports 30+ protocols: daily time-restricted eating (12:12, 14:10, 16:8, 18:6, 20:4, OMAD), multi-day (5:2, alternate day fasting), extended fasts (24h, 36h, 48h, 72h, 96h), and religious fasts including Ramadan. You can also run a custom fast for any duration.
    Yes — deeply. OKKAI reads steps, active calories, workouts, weight, sleep, and resting heart rate from Apple Health. It also writes every meal's calories, macros, fiber, and all micronutrients back to your Health record so your full nutritional data lives in one place.
    OKKAI is free to download. Core features — food logging, calorie and macro tracking, fasting, weight tracking, and Apple Health sync — are free. Advanced AI analysis including the full micronutrient breakdown and personalized recommendations is available with OKKAI Premium.