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港式香浓酱油三文鱼

港式香浓酱油三文鱼
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营养成分表

每份 220 克

% 每日参考值基于 2000 千卡饮食

卡路里 420 kcal
21% DV
总脂肪 26.0g
40% DV
单不饱和脂肪10.0g
多不饱和脂肪7.0g
饱和脂肪5.0g
总碳水化合物 10.0g
3% DV
膳食纤维1.0g
淀粉6.0g
糖4.0g
蛋白质 34.0g
68% DV
动物蛋白34.0g

关于

这道三文鱼以传统港式咸香酱汁烹制，通常会先香煎，再略微焖煮，让鱼肉吸收酱香，口感鲜嫩入味。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素6.0mcg20%
胆碱120.0mg22%
叶酸25.0mcg6%
烟酸12.0mg75%
泛酸3.0mg60%
维生素B20.3mg23%
维生素B10.2mg17%
维生素A60.0mcg7%
维生素B124.5mcg188%
维生素B61.1mg65%
维生素C2.0mg2%
维生素D12.0mcg60%
维生素E3.0mg20%
维生素K1.0mcg1%

矿物质

营养素含量DV%半衰期
钙35.0mg4%
铬2.0mcg6%
铜0.1mcg0%
碘35.0mcg23%
铁1.2mg7%
镁45.0mg11%
锰0.1mg2%
钼5.0mcg11%
磷380.0mg54%
钾650.0mg14%
硒45.0mcg82%
钠750.0mg33%
锌1.2mg11%

港式三文鱼配香味酱油釉汁

一道讲究克制与精准的菜肴，这种做法以港式酱油风味酱汁的深邃，衬托三文鱼的丰腴。烹调时间短而精确，既保留湿润丝滑的内部口感，又以适度而内敛的强度塑造出一层光亮的釉面。这是一道构成完整的餐盘，风味直接，收尾利落。

食谱要点



  • 菜品类别： 主菜

  • 菜系或来源： 港式

  • 餐食类型： 海鲜

  • 份量： 1 份

  • 每份重量： 220 g

  • 准备时间： 5 分钟

  • 烹调时间： 8 分钟

  • 总时间： 13 分钟

  • 难度： 简单


    • 设备



  • 24 cm 厚底煎炒锅

  • 小号搅拌碗

  • 锅铲或鱼铲

  • 上菜用盘


    • 食材



    主要食材


  • 三文鱼柳，如有可保留鱼皮：170 g


    • 酱汁与调味


  • 港式酱油风味酱汁：30 g

  • 精细处理的香料与调味料：10 g


    • 烹调用油


  • 食用油：10 g


    • 做法



  • 1. 用厨房纸将三文鱼柳拍干。表面必须没有水分，这样鱼肉才能煎出干净的焦化表层，并让釉汁均匀附着。


  • 2. 将食用油倒入煎炒锅中，以中大火加热 1 分钟，直至油面发亮并能在锅中自由流动。


  • 3. 将三文鱼放入锅中，展示面朝下。不要移动，煎 3 分钟，直到底面呈深金黄色，并能干净地从锅底脱离。


  • 4. 将三文鱼翻面，第二面再煎 2 分钟。鱼肉边缘应刚刚变得不透明，而中心仍略带半透明。


  • 5. 将香料与调味料加入锅中，在热油中快速翻动 15 至 20 秒，至刚刚散发香气即可。


  • 6. 加入港式酱油风味酱汁，并持续将酱汁舀淋在三文鱼表面 1 分钟。酱汁应略微收浓，并在鱼身表面形成一层光亮、集中的包裹。


  • 7. 将锅离火，让三文鱼在釉汁中静置 1 分钟。鱼肉应沉稳定型，呈现湿润、嫩滑且轻柔成片的收尾口感。


    • 摆盘与上桌



    将三文鱼略微偏离盘中央摆放在温热的盘中，再淋上剩余的釉汁。呈现时保持盘边整洁，并让表面保有可见光泽，使酱汁起到衬托而非掩盖鱼肉的作用。

    专业提示



  • 控制好火力；火力过猛会在釉汁形成之前就让三文鱼收紧变硬。

  • 酱汁应包裹鱼身形成亮面，而不是积在鱼下方。

  • 请立即上桌，此时表面仍有光泽，内部也依然柔嫩。
    • 低碳水饮食无麸质无乳制品原始人饮食地中海饮食
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