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海鲜西班牙海鲜饭

海鲜西班牙海鲜饭
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营养成分表

每份 1800 克

% 每日参考值基于 2000 千卡饮食

卡路里 2520 kcal
100% DV
总脂肪 104.0g
100% DV
单不饱和脂肪68.0g
多不饱和脂肪14.0g
饱和脂肪15.0g
反式脂肪0.3g
总碳水化合物 261.0g
87% DV
膳食纤维12.0g
淀粉240.0g
糖9.0g
蛋白质 126.0g
100% DV
动物蛋白126.0g

关于

这是一道分量十足的海鲜西班牙海鲜饭，以米饭为主，搭配多种贝类和橄榄油烹制。整体碳水含量较高，海鲜提供丰富蛋白质，橄榄油与贝类带来中高脂肪，并以番茄底、甜椒、豌豆、藏红花和红椒粉增添层次。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素14.0mcg47%
胆碱210.0mg38%
叶酸180.0mcg45%
烟酸15.5mg97%
泛酸2.6mg52%
维生素B20.8mg62%
维生素B10.9mg75%
维生素A210.0mcg23%
维生素B1218.0mcg750%
维生素B61.1mg65%
维生素C22.0mg24%
维生素D9.0mcg45%
维生素E6.2mg41%
维生素K24.0mcg20%

矿物质

营养素含量DV%半衰期
钙420.0mg42%
铜1600.0mcg178%
铁9.8mg54%
镁210.0mg50%
磷1320.0mg189%
钾1650.0mg35%
硒210.0mcg382%
钠2850.0mg124%
锌10.5mg95%

鲜虾、贻贝、蛤蜊、蟹和豌豆海鲜西班牙海鲜饭

前言


这道 paella 的核心在于克制：深邃的藏红花底味、分寸得当的 sofrito，以及经过精准火候控制的海鲜，让每一种食材都保有自身的个性。米饭应当定型为一层干爽而凝聚的饭层，既不湿软也不厚重；贝类恰好开口，虾则保持刚刚熟嫩。完成得当时，这道菜风味平衡、香气鲜明，并且具有 unmistakably Spanish 的神韵。

食谱要点


  • 菜品类别：米饭料理

  • 菜系或来源：西班牙

  • 餐次类型：主菜

  • 份量：4 份

  • 每份分量：450 g

  • 准备时间：25 分钟

  • 烹饪时间：35 分钟

  • 总时间：1 小时

  • 难度：高级


    • 设备


  • 40 cm paella 锅或宽口浅型煎炒锅

  • 中号炖锅

  • 细刨丝器或刀，用于处理大蒜

  • 汤勺

  • 夹子

  • 小碗

  • 锅盖或一张锡纸，如有需要


    • 食材



    Paella 底料


  • 橄榄油 60 g

  • 大蒜，切末 12 g

  • 红甜椒，切成细丁 120 g

  • 番茄 sofrito 220 g

  • 红椒粉 6 g

  • 藏红花 1 g

  • 熟短粒米 900 g

  • 鱼高汤或海鲜高汤，加热并吸收用 700 g

  • 盐 14 g


    • 海鲜与收尾


  • 带壳虾 220 g

  • 带壳贻贝 220 g

  • 带壳蛤蜊 220 g

  • 蟹块 180 g

  • 青豌豆 80 g


    • 做法



  • 1. 将海鲜高汤放入炖锅中加热，并保持微沸状态。取少量热高汤浸泡藏红花 5 分钟，直到液体呈深金黄色并散发香气。


  • 2. 将 paella 锅置于中火上，加入橄榄油。待油面微微发亮时，加入大蒜和红甜椒。持续翻炒 4 至 5 分钟，直到甜椒变软、大蒜的生味消失，但不要上色。


  • 3. 加入番茄 sofrito、红椒粉、连同浸泡液一起加入的藏红花，以及盐。经常搅拌，烹煮 6 至 8 分钟，直到混合物颜色略微加深，边缘开始析出油脂。此时底料应散发出甜润、浓缩且带有轻微烟熏感的香气。


  • 4. 加入熟短粒米，小心翻拌，使每一粒米都裹上 sofrito 底料。以中火再煮 2 分钟，让米饭略微着色，并使锅中风味分布均匀。


  • 5. 分两次倒入热高汤，每次加入后都轻轻翻拌，直到米饭均匀润湿且液体被完全吸收。将米饭铺平成均匀的一层后停止搅拌。以中火煮 6 至 8 分钟，直到表面看起来大致干爽、米粒饱满。


  • 6. 将虾、贻贝、蛤蜊、蟹块和青豌豆均匀嵌放在表面。继续烹煮 8 至 10 分钟，如有需要可转动锅子以保证受热均匀。贻贝和蛤蜊必须完全开口，虾应变为不透明且刚刚紧实，豌豆则应保持鲜亮。


  • 7. 如果贝类尚未熟而米饭已经收得过紧，仅在必要时少量补加热高汤，并且每次加入都要尽量少，以保持 paella 干爽的质地。完成后的米饭应柔嫩、粒粒分明且整体凝聚，盘中不应残留汤水。


  • 8. 将锅离火，静置 5 分钟。这样可以让米饭定型，并让风味融合，同时不失结构。


    • 装盘与上桌


    将 paella 连锅端上桌，或分装到宽口浅盘中，并确保贝类分布均匀。每一份都应清楚体现米饭、海鲜和豌豆之间的平衡，表面干爽，米粒分明。请立即食用，此时贝类最为鲜嫩多汁，米饭的香气也最为突出。

    专业提示


  • 米饭必须铺成薄而均匀的一层；厚度会破坏 paella 的质地。

  • 加高汤时要克制。成品的湿润感应只存在于米粒内部，绝不能在盘中呈现松散带汤的状态。

  • 贝类在开口或变为不透明的瞬间就已熟；过度烹煮会同时削弱风味与口感。
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