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酱烤整只鱿鱼串

酱烤整只鱿鱼串
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营养成分表

每份 420 克

% 每日参考值基于 2000 千卡饮食

卡路里 390 kcal
20% DV
总脂肪 10.0g
15% DV
单不饱和脂肪4.8g
多不饱和脂肪2.3g
饱和脂肪2.1g
总碳水化合物 6.0g
2% DV
淀粉3.0g
糖3.0g
蛋白质 67.0g
100% DV
动物蛋白67.0g

关于

整只鱿鱼串刷上带光泽的咸甜酱汁后烤制，口感鲜香有嚼劲。这道海鲜菜蛋白质高、碳水较低、脂肪适中；因使用调味料和酱汁，钠含量可能偏高。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素9.0mcg30%
胆碱270.0mg49%
叶酸22.0mcg6%
烟酸10.5mg66%
泛酸2.1mg42%
维生素B20.7mg54%
维生素B10.1mg7%
维生素A18.0mcg2%
维生素B126.8mcg283%
维生素B60.5mg29%
维生素C3.0mg3%
维生素D2.5mcg13%
维生素E1.2mg8%
维生素K0.8mcg1%

矿物质

营养素含量DV%半衰期
钙140.0mg14%
铜1150.0mcg128%
铁3.8mg21%
镁145.0mg35%
磷980.0mg140%
钾1180.0mg25%
硒185.0mcg336%
钠980.0mg43%
锌6.5mg59%

酱油光泽烤整只鱿鱼串

前言


这道菜讲究精准：鱿鱼以高温快速烤制，再刷上一层克制的酱油光泽酱，提亮其天然甜味。成品应当柔嫩、带有轻微焦香，入口干净清爽，绝不应有橡皮般的口感或厚重感。趁热立即上桌，既有炙烤的纪律感，也有海洋风味的清澈感。

食谱要点


  • 菜品类别： 烤海鲜

  • 菜系或来源： 日式风味

  • 餐次类型： 主菜

  • 份量： 2 人份

  • 每份分量： 210 g

  • 准备时间： 15 分钟

  • 烹饪时间： 8 分钟

  • 总时间： 23 分钟

  • 难度： 中等


    • 设备


  • 烤架或烤纹锅

  • 2 根金属签，或 4 根浸泡过的木签

  • 小号平底锅

  • 搅拌碗

  • 食物夹

  • 烘焙刷


    • 食材


    鱿鱼


  • 420 g 整只鱿鱼，已清理干净，必要时将鱿鱼筒和触手分开

  • 18 g 植物油

  • 8 g 盐


    • 酱油光泽酱


  • 24 g 酱油

  • 6 g 糖

  • 10 g 植物油


    • 做法


  • 1. 处理鱿鱼。 用厨房纸将鱿鱼彻底拍干。如果鱿鱼筒较大，将其剖开摊平；较小的则保持整只。若喜欢，可在内侧表面浅浅划出交叉花纹，注意不要切断。均匀撒上 8 g 盐并拌上 18 g 植物油，静置 5 分钟。


  • 2. 制作光泽酱。 在小号平底锅中混合 24 g 酱油、6 g 糖和 10 g 植物油。置于小火上，加热并搅拌 1 至 2 分钟，至糖刚好溶解、酱汁变得有光泽即可。不要大幅收浓；它应保持流动性，并带有轻微糖浆质地。


  • 3. 将鱿鱼穿签。 将鱿鱼筒和触手穿到签子上，使其平整且固定牢靠。排列尽量均匀，以便每根签上的鱿鱼受热速度一致。


  • 4. 烤制。 将烤架或烤纹锅加热至高温，表面温度约 220°C。先将鱿鱼第一面烤 2 至 3 分钟，至表面出现烤痕、边缘变得不透明，再翻面继续烤 1 至 2 分钟。仅在最后 1 分钟刷上酱油光泽酱，让其附着并轻微焦糖化，但不要烤糊。


  • 5. 完成。 一旦鱿鱼整体刚刚变得不透明、咬感仍然柔嫩，就立刻取下签子。表面应局部带有轻微焦痕，呈现光亮质感，边缘不能干硬。


    • 摆盘与上桌


    将鱿鱼串整齐排成一线，摆放在预热过的盘中。将剩余的光泽酱少量淋在鱿鱼上，保持摆盘克制而精准。立即上桌，此时表面仍然热烫，内部则保持柔嫩。

    专业提示


  • 鱿鱼适合快速烹调；受热过久会变得紧实而发硬。

  • 烤制前将鱿鱼拍干，是获得清晰烤痕和可控焦糖化效果的关键。

  • 光泽酱要后刷，否则其中的糖分会过快上色，掩盖鱿鱼本身的天然风味。
    • 生酮饮食低碳水饮食无麸质无乳制品原始人饮食均衡饮食
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