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海鲜蔬菜豆腐火锅

海鲜蔬菜豆腐火锅
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营养成分表

每份 620 克

% 每日参考值基于 2000 千卡饮食

卡路里 365 kcal
18% DV
总脂肪 14.0g
22% DV
单不饱和脂肪5.2g
多不饱和脂肪3.1g
饱和脂肪2.4g
总碳水化合物 24.0g
8% DV
膳食纤维6.0g
淀粉10.0g
糖8.0g
蛋白质 31.0g
62% DV
动物蛋白24.0g
植物蛋白7.0g

关于

这道清爽型火锅以虾、白身鱼、豆腐和多种蔬菜为主，搭配大白菜、茼蒿、金针菇、香菇和胡萝卜。整体蛋白质较高，热量偏低到中等，并可提供膳食纤维、钾、硒和维生素A。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素11.0mcg37%
胆碱118.0mg21%
叶酸115.0mcg29%
烟酸5.8mg36%
泛酸1.6mg32%
维生素B20.4mg32%
维生素B10.3mg23%
维生素A980.0mcg109%
维生素B123.4mcg142%
维生素B60.6mg34%
维生素C24.0mg27%
维生素D6.5mcg33%
维生素E1.8mg12%
维生素K185.0mcg154%

矿物质

营养素含量DV%半衰期
钙255.0mg26%
铜420.0mcg47%
铁3.4mg19%
镁72.0mg17%
磷395.0mg56%
钾1180.0mg25%
硒49.0mcg89%
钠620.0mg27%
锌2.7mg25%

豆腐、大白菜与蘑菇海鲜蔬菜锅

这是一道克制而讲究的锅物，建立在清澈、甘甜与纯净海味深度之上。海鲜只烹至恰好柔嫩，蔬菜保有形状与新鲜感，豆腐则安静而从容地承载汤汁的咸鲜。以整齐摆盘上桌，这是一道讲求平衡而非丰盛堆叠的料理。

食谱要点


  • 菜肴类别： 锅物拼盘

  • 菜系或起源： 东亚风味启发

  • 餐次类型： 主菜

  • 份量： 2 人份

  • 每份分量： 310 g

  • 准备时间： 20 分钟

  • 烹饪时间： 12 分钟

  • 总时间： 32 分钟

  • 难度： 中等


    • 设备


  • 1 个中号汤锅或浅锅，20 cm

  • 1 个小托盘或上菜盘

  • 1 块砧板

  • 1 把主厨刀

  • 1 个细刨丝器或削皮器，用于胡萝卜

  • 1 把夹子或 1 双筷子

  • 1 把漏勺


    • 食材



    主要食材


  • 虾，去壳去肠线：120 g

  • 白身鱼鱼柳，去皮并切成一口大小：140 g

  • 老豆腐，切成 2 cm 方块：120 g

  • 大白菜，切成宽条：120 g

  • 茼蒿，修去茎部末端：40 g

  • 金针菇，切去根部并分开：30 g

  • 香菇，去蒂并将菌盖切片：30 g

  • 胡萝卜，切成细条：20 g

  • 盐：6 g


    • 做法



  • 1. 在加热锅子前先准备好所有食材。海鲜应保持干爽且低温，豆腐完整，蔬菜切成整齐均匀的大小，以便以相同速度熟成。


  • 2. 将 900 g 水与 4 g 盐放入锅中，以中火加热至微微冒泡。液体应保持清澈、仅轻微流动，不可大滚。


  • 3. 先加入胡萝卜与香菇。小火煨 2 分钟，至胡萝卜边缘开始变软、香菇释出香气。


  • 4. 加入大白菜与豆腐。再小火煨 3 分钟，用汤匙将豆腐翻动一次，使其受热均匀，同时让白菜变得油亮柔软。


  • 5. 将白身鱼与虾单层放入。煮 2 至 3 分钟，至鱼肉转为不透明、边缘开始松散，虾变粉红并轻微卷曲即可。不要让汤汁剧烈沸腾。


  • 6. 加入金针菇、茼蒿与剩余的 2 g 盐。小火煨 30 至 45 秒，仅至叶菜略微变软、金针菇失去生硬口感即可。


  • 7. 用漏勺轻轻捞起锅中食材，摆放到上菜盘中。舀少量热汤淋在食材上，让表面微微发亮，但不要让盘中积满汤汁。成品应摆放整齐、热气腾腾，且各自质地分明。


    • 摆盘与上桌


    先以豆腐与蔬菜铺底，再将虾与鱼明显地摆在上方，使海鲜保持可见。立即上桌，此时汤汁清澈，蔬菜柔嫩却仍有轮廓。整体平衡应当细致：白菜的清甜、蘑菇的土香、鱼的纯净鲜味，以及盐分短促而精准的收尾。

    专业提示


  • 全程保持轻柔微沸；大火滚煮会使虾肉变老，并让汤汁变浑。

  • 绿叶菜最后再下，并且时间要短，这样才能保持鲜亮、轻微萎软而不至于塌烂。

  • 这道菜最佳状态是在盘中与入口时，每一种食材都仍然清晰可辨。
    • 无麸质无乳制品均衡饮食
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