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香煎鱼排配柠檬饭、豌豆和黄瓜

香煎鱼排配柠檬饭、豌豆和黄瓜
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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 610 kcal
31% DV
总脂肪 24.0g
37% DV
单不饱和脂肪12.9g
多不饱和脂肪5.2g
饱和脂肪4.8g
反式脂肪0.1g
总碳水化合物 59.0g
20% DV
膳食纤维7.0g
淀粉46.0g
糖6.0g
蛋白质 36.0g
72% DV
动物蛋白29.0g
植物蛋白7.0g

关于

这是一道蛋白质含量中高的均衡餐，包含大份白米饭、提供膳食纤维和微量营养素的豌豆，以及通常用食用油和简单调味煎制的鱼排。

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118.0mg21%
叶酸95.0mcg24%
烟酸8.7mg54%
泛酸1.4mg28%
维生素B20.2mg18%
维生素B10.3mg27%
维生素A95.0mcg11%
维生素B122.4mcg100%
维生素B60.6mg36%
维生素C22.0mg24%
维生素D6.5mcg33%
维生素E2.1mg14%
维生素K32.0mcg27%

矿物质

营养素含量DV%半衰期
钙72.0mg7%
铜210.0mcg23%
铁3.1mg17%
镁78.0mg19%
磷355.0mg51%
钾760.0mg16%
硒42.0mcg76%
钠520.0mg23%
锌2.2mg20%

香煎鱼排配柠檬米饭、豌豆与黄瓜

前言



这是一道干净利落、以精准而非装饰为核心的餐盘。鱼排经煎制后表面酥脆，中心湿润且微微透亮；米饭以克制的方式承载柠檬香气，豌豆则带来甜味与调和。黄瓜保持新鲜清凉，使整道菜最终呈现出完整、平衡且精确的风味。

食谱要点



  • 菜品类别： 主菜

  • 菜系或来源： 当代欧洲风味

  • 餐次类型： 午餐或晚餐

  • 份量： 1 份

  • 每份重量： 420 g

  • 准备时间： 15 分钟

  • 烹饪时间： 20 分钟

  • 总时间： 35 分钟

  • 难度： 中等


    • 设备



  • 厚底煎锅，24 cm

  • 带盖中号炖锅

  • 细筛

  • 搅拌碗

  • 鱼铲

  • 锋利的刀

  • 砧板


    • 食材



    鱼


  • 160 g 鱼排

  • 3 g 盐

  • 1 g 黑胡椒

  • 10 g 食用油


    • 柠檬米饭与豌豆


  • 110 g 白米

  • 220 g 水

  • 40 g 青豌豆

  • 8 g 柠檬，细刨皮屑并取汁

  • 2 g 盐

  • 5 g 食用油


    • 黄瓜


  • 40 g 黄瓜

  • 1 g 盐

  • 2 g 柠檬汁

  • 1 g 黑胡椒


    • 做法



  • 1. 将白米用冷水冲洗至水几乎清澈，然后充分沥干。这样可以去除表面多余淀粉，使米粒保持分明。


  • 2. 将米、水、2 g 盐和 5 g 食用油放入中号炖锅中。用大火煮至沸腾后，盖上锅盖，调至最小火，不开盖煮 12 分钟。离火后继续加盖焖 5 分钟。米粒应当熟透、分明，表面干爽。


  • 3. 将青豌豆加入热米饭中，再加入柠檬皮屑和柠檬汁。用叉子轻轻翻拌，直至豌豆热透、米饭均匀带有柠檬香气。米饭应保持轻盈，不要压实。


  • 4. 将黄瓜切成薄圆片或半月片。加入 1 g 盐、2 g 柠檬汁和 1 g 黑胡椒调味。轻轻拌匀，静置 3 分钟，使黄瓜略微变软，同时仍保有脆感。


  • 5. 将鱼排彻底拍干。两面均匀撒上 3 g 盐和 1 g 黑胡椒调味。


  • 6. 以中高火加热煎锅 2 分钟。加入 10 g 食用油，待油面出现波纹后，将鱼排以摆盘面朝下放入锅中。不要移动，煎 3 至 4 分钟，直到底面呈深金黄色并能轻松离锅。


  • 7. 将鱼翻面，根据厚度在另一面再煎 2 至 3 分钟。鱼肉中心应刚好不透明，轻压时能成大片、湿润地剥落。


    • 摆盘与上桌



    将柠檬米饭和豌豆略微偏离盘中央放在温热的盘子上，并整理成整齐的椭圆形。将鱼靠在米饭旁，使煎香的一面保持可见。把黄瓜在一侧克制地排成一线，让它的清新感为整盘提味，同时不打乱整体秩序。

    专业提示



  • 鱼表面干燥才能煎得漂亮；任何表面水分都会削弱脆壳的形成。

  • 米饭要保持松散。煮好后过度翻拌会让米粒变得厚重、发黏。

  • 柠檬应起到提亮作用，而不是喧宾夺主。用量以能提振米饭和黄瓜的风味为准，同时保留鱼本身的自然鲜味。
    • 无麸质无乳制品均衡饮食地中海饮食
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