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香辣青柠香草酱蒸白身鱼柳

香辣青柠香草酱蒸白身鱼柳
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营养成分表

每份 230 克

% 每日参考值基于 2000 千卡饮食

卡路里 255 kcal
13% DV
总脂肪 11.0g
17% DV
单不饱和脂肪5.9g
多不饱和脂肪2.6g
饱和脂肪1.8g
总碳水化合物 6.0g
2% DV
膳食纤维1.2g
淀粉3.0g
糖1.8g
蛋白质 33.0g
66% DV
动物蛋白33.0g

关于

这道蒸白身鱼柳口感清爽，搭配轻盈的香辣青柠香草酱。每份230克含255卡路里、33.0克蛋白质、6.0克碳水和11.0克脂肪，蛋白质高、碳水较低，脂肪主要来自酱汁与植物油。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素3.0mcg10%
胆碱88.0mg16%
叶酸18.0mcg5%
烟酸5.8mg36%
泛酸0.7mg14%
维生素B20.1mg9%
维生素B10.1mg7%
维生素A35.0mcg4%
维生素B122.1mcg88%
维生素B60.5mg26%
维生素C14.0mg16%
维生素D4.5mcg23%
维生素E1.6mg11%
维生素K18.0mcg15%

矿物质

营养素含量DV%半衰期
钙42.0mg4%
铜90.0mcg10%
铁1.1mg6%
镁46.0mg11%
磷310.0mg44%
钾640.0mg14%
硒42.0mcg76%
钠780.0mg34%
锌0.8mg7%

清蒸白身鱼柳配辣椒青柠香草酱

前言


这道菜建立在细腻与精准之上：以干净清蒸的白身鱼柳为基础，最后淋上明亮的酱汁，带来辣味、咸鲜与香草的清扬感。烹调时必须保留鱼肉如丝般柔嫩的质地，同时让酱汁保持鲜活、平衡分明。没有任何元素只是装饰；每一部分的存在，都是为了凸显整道菜的清晰表达。

配方要点


  • 菜品类别： 清蒸鱼

  • 菜系或来源： 东南亚风味启发

  • 餐次类型： 主菜

  • 份量： 1 份

  • 每份大小： 230 g

  • 准备时间： 15 分钟

  • 烹饪时间： 10 分钟

  • 总时间： 25 分钟

  • 难度： 中等


    • 设备


  • 蒸锅或带盖锅配蒸架

  • 小号平底锅

  • 锋利小刀

  • 砧板

  • 耐热上菜盘

  • 小碗


    • 食材


    鱼


  • 白身鱼柳，去皮：180 g

  • 盐：2 g


    • 辣椒青柠香草酱


  • 植物油：8 g

  • 大蒜，切末：6 g

  • 红辣椒，切细片：8 g

  • 青辣椒，切细片：6 g

  • 葱，切薄片：12 g

  • 青柠汁：18 g

  • 鱼露：10 g

  • 薄荷叶，撕碎：5 g


    • 做法


  • 1. 将鱼柳彻底拍干水分，并均匀撒上盐调味。静置 5 分钟，同时准备酱汁材料；鱼表面应呈现轻微调味状态，而不是湿润。

  • 2. 架好蒸锅，将水加热至稳定沸腾。把鱼放在可放入蒸锅的耐热盘中，然后用大火蒸 7 至 9 分钟，具体视厚度而定，直到鱼肉变为不透明，中心可整齐成片剥落，同时仍保持湿润柔嫩。

  • 3. 在鱼蒸制期间，将植物油放入小号平底锅中，用小火加热 30 秒。加入大蒜、红辣椒、青辣椒和葱，轻轻翻拌 45 至 60 秒，至香气释放但不要上色。

  • 4. 将锅离火。拌入青柠汁和鱼露，再轻轻拌入薄荷叶。酱汁应当明亮、芳香，并带有轻微乳化感，同时香草仍保持新鲜色泽。

  • 5. 将蒸好的鱼移至上菜盘。把辣椒青柠香草酱均匀舀在鱼柳上，让酱汁在底部周围略微汇聚，而不是把鱼完全盖住。


    • 摆盘与上桌


    将鱼置于温热的盘中央，酱汁以薄而均匀的一层淋在表面。成菜应呈现为淡色、柔嫩的鱼肉覆于鲜亮、有光泽的酱汁之下，并带有青柠、辣椒与薄荷的清爽香气。

    专业提示


  • 鱼只需蒸到刚好可以成片剥落；再久一些，质地就会变得干柴且带纤维感。

  • 让大蒜在油中保持浅色，这样酱汁风味才会干净鲜明，而不会发苦。

  • 青柠汁要在离火后加入，以保留其明亮风味和香草的新鲜感。
    • 生酮饮食低碳水饮食原始人饮食地中海饮食无麸质无乳制品Whole30均衡饮食
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