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鲜虾鱿鱼鲑鱼卵辣青柠粉丝沙拉

鲜虾鱿鱼鲑鱼卵辣青柠粉丝沙拉
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营养成分表

每份 340 克

% 每日参考值基于 2000 千卡饮食

卡路里 365 kcal
18% DV
总脂肪 16.0g
25% DV
单不饱和脂肪7.6g
多不饱和脂肪4.1g
饱和脂肪2.6g
总碳水化合物 31.0g
10% DV
膳食纤维3.0g
淀粉22.0g
糖6.0g
蛋白质 24.0g
48% DV
动物蛋白24.0g

关于

这是一道清爽但富含蛋白质的海鲜粉丝沙拉，以粉丝为底，加入鲜虾、鱿鱼、鲑鱼卵、蔬菜、花生和酸辣酱汁。每份热量适中，但钠含量相对较高，同时提供动物性蛋白与精制碳水化合物的组合。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素8.0mcg27%
胆碱82.0mg15%
叶酸58.0mcg14%
烟酸3.8mg24%
泛酸0.9mg18%
维生素B20.2mg17%
维生素B10.2mg15%
维生素A210.0mcg23%
维生素B123.9mcg163%
维生素B60.3mg16%
维生素C18.0mg20%
维生素D6.0mcg30%
维生素E1.8mg12%
维生素K65.0mcg54%

矿物质

营养素含量DV%半衰期
钙92.0mg9%
铜420.0mcg47%
铁2.6mg14%
镁52.0mg12%
磷265.0mg38%
钾520.0mg11%
硒42.0mcg76%
钠1180.0mg51%
锌1.9mg17%

鲜虾、鱿鱼、三文鱼籽与辣青柠酱汁拌粉丝沙拉

前言



这道沙拉建立在对比之上：柔滑的粉丝、清爽的海鲜、鲜明的酱汁，以及三文鱼籽低调的丰润感。蔬菜保持脆爽，调味明亮，最后的组合刻意轻盈，使每一种元素都能清晰分明。成品应当风味精准、清凉且完整。

食谱要点



  • 菜品类别： 海鲜沙拉

  • 菜系或来源： 东南亚风味启发

  • 餐次类型： 主菜

  • 份量： 1 人份

  • 每份大小： 340 g

  • 准备时间： 20 分钟

  • 烹饪时间： 8 分钟

  • 总时间： 28 分钟

  • 难度： 中等


    • 设备



  • 中号汤锅

  • 拌合碗

  • 细滤网

  • 锋利的刀

  • 砧板

  • 沙拉碗

  • 小碗

  • 食物夹


    • 食材



    沙拉


  • 粉丝，60 g

  • 虾，去壳去肠线，70 g

  • 鱿鱼，清理干净并切成圈，50 g

  • 三文鱼籽，15 g

  • 生菜，撕成适口大小，35 g

  • 番茄，切成瓣，40 g

  • 胡萝卜，切细丝，20 g

  • 红洋葱，切薄片，15 g

  • 花生，轻轻压碎，15 g


    • 辣味酱汁


  • 鱼露，18 g

  • 青柠汁，18 g

  • 辣椒，切碎，4 g

  • 大蒜，切末，4 g

  • 糖，6 g


    • 做法



  • 1. 在中号汤锅中加入水并煮至稳定沸腾。放入粉丝，煮 3 至 4 分钟，至刚刚变得柔软透明。立即沥干，用冷水快速冲洗一下，再次彻底沥干。粉丝应当柔嫩但仍有韧性，且没有淀粉残留。


  • 2. 将汤锅重新加热，加入 fresh water 并加热至微沸。将虾和鱿鱼分开或一起放入，煮 1 至 2 分钟，至虾刚刚变得不透明、鱿鱼仅仅定型。立刻沥干并迅速冷却。海鲜应保持湿润、味道干净，绝不能有橡皮般的口感。


  • 3. 在小碗中混合鱼露、青柠汁、辣椒、大蒜和糖。搅拌至糖溶解，酱汁的味道应达到鲜明平衡：咸、酸、辣与克制的甜味彼此协调。


  • 4. 在沙拉碗中混合粉丝、虾、鱿鱼、生菜、番茄、胡萝卜和红洋葱。加入足量酱汁，轻轻裹匀食材，用食物夹翻拌，直到粉丝均匀入味且蔬菜仍保持脆爽。


  • 5. 将沙拉转移到上菜盘或浅碗中。将三文鱼籽整齐地舀在表面，排成一条线或一小簇，最后撒上压碎的花生。表面应看起来整洁有序，鱼籽保持完整，花生带来最后一层干爽的脆感。


    • 摆盘与上桌



    将沙拉整理成紧凑的小堆，并让海鲜显露在表面。把三文鱼籽作为最后的点缀，这样它带有海水感的丰润风味就能在明亮的酱汁和清凉的蔬菜之间保持鲜明。做好后立即上桌，此时粉丝柔软，生菜也仍然脆爽。

    专业提示



  • 粉丝必须充分沥干；多余的水分会稀释酱汁，使整道菜风味变平。

  • 一开始先轻量调味。沙拉应当呈现光泽，而不是积着酱汁。

  • 三文鱼籽只在最后加入，这样它的质地才能保持完整纯净。
    • 无麸质无乳制品均衡饮食
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