首页 / world / 欧洲 / 瑞典 / 整条烤海鲷配鲜切蔬菜莎莎

整条烤海鲷配鲜切蔬菜莎莎

整条烤海鲷配鲜切蔬菜莎莎
由 @hokkaido 记录 | 有 0 位用户喜欢这种食物 | 有 0 位用户收藏了这种食物

营养成分表

每份 430 克

% 每日参考值基于 2000 千卡饮食

卡路里 520 kcal
26% DV
总脂肪 28.0g
43% DV
单不饱和脂肪15.1g
多不饱和脂肪5.4g
饱和脂肪6.2g
反式脂肪0.1g
总碳水化合物 18.0g
6% DV
膳食纤维5.0g
淀粉6.0g
糖7.0g
蛋白质 49.0g
98% DV
动物蛋白49.0g

关于

这道菜以整条烤白肉鱼为主，表面铺上新鲜鲜切蔬菜莎莎。整体高蛋白、脂肪适中、碳水较低，热量主要来自鱼肉和橄榄油，莎莎则带来番茄、青柠与香菜的清新口感。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素7.0mcg23%
胆碱165.0mg30%
叶酸48.0mcg12%
烟酸9.8mg61%
泛酸1.4mg28%
维生素B20.4mg29%
维生素B10.2mg18%
维生素A420.0mcg47%
维生素B128.5mcg354%
维生素B60.9mg53%
维生素C34.0mg38%
维生素D12.0mcg60%
维生素E2.8mg19%
维生素K22.0mcg18%

矿物质

营养素含量DV%半衰期
钙78.0mg8%
铜140.0mcg16%
铁2.1mg12%
镁68.0mg16%
磷470.0mg67%
钾980.0mg21%
硒58.0mcg105%
钠520.0mg23%
锌1.6mg15%

整条烤海鲷配清亮蔬菜莎莎

前言


这是一道兼具纯粹火香与鲜明清新的菜肴：整条海鲷烤至鱼皮收紧、鱼肉仍然湿润莹白，再配上克制调味的切碎蔬菜莎莎，以青柠汁和橄榄油拌匀。平衡取决于精准：足够的火力为鱼增添香气，足够的酸度提起其丰腴感，足够的盐让每一种元素都清晰可辨。这是一道构成完整的餐盘，直接、准确，毫无赘余。

食谱要点


  • 菜品类别：烤鱼

  • 菜系或来源：地中海风味启发

  • 餐次类型：主菜

  • 份量：2 人份

  • 每份分量：215 g

  • 准备时间：20 分钟

  • 烹饪时间：12 分钟

  • 总时间：32 分钟

  • 难度：中级


    • 设备


  • 烤架或烤纹锅

  • 搅拌碗

  • 锋利的主厨刀

  • 砧板

  • 鱼铲

  • 夹子

  • 上菜盘


    • 食材



    鱼


  • 海鲷，整条并已清理干净：300 g

  • 盐：4 g

  • 橄榄油：10 g


    • 蔬菜莎莎


  • 红洋葱，切碎：25 g

  • 青甜椒，切碎：30 g

  • 番茄，去籽并切碎：40 g

  • 胡萝卜，切得很碎：20 g

  • 青葱，切薄片：15 g

  • 香菜，叶和嫩茎，切碎：5 g

  • 青柠汁：10 g

  • 橄榄油：10 g

  • 盐：2 g


    • 做法



  • 1. 先制作莎莎。将红洋葱、青甜椒、番茄、胡萝卜、青葱和香菜放入搅拌碗中。加入青柠汁、橄榄油和盐。轻轻拌匀，静置 10 分钟，让蔬菜略微变软，并使调味汁充分融合。莎莎应保持明亮、爽脆，并带有轻微光泽。


  • 2. 将海鲷完全拍干。用盐给鱼腹内侧和外部调味，然后在鱼皮表面轻轻刷上一层橄榄油。将鱼在室温下放置 10 分钟，让调味更稳定，同时让表面再次变干。


  • 3. 用中高火加热烤架或烤纹锅至非常热，约 4 分钟。表面应热到能立即煎封，但不会大量冒烟。


  • 4. 将海鲷放上烤架，第一面烤 5 至 6 分钟，中途不要移动。用鱼铲翻面一次，再烤 4 至 5 分钟。鱼皮应酥脆并带有烤痕，鱼肉在最厚处应能轻松分离，同时仍保持湿润且不透明。


  • 5. 将鱼转移到温热的盘中，静置 2 分钟。这样汁水会重新分布，鱼肉也会放松，同时不失温度。


    • 装盘与上桌


    将蔬菜莎莎在盘中铺成一条窄底。把海鲷放在其上方或一侧，保持整鱼完整且优雅。将少量莎莎舀在鱼上和周围，使整盘呈现出清新、平衡且有意为之的效果。

    专业提示


    将莎莎切得细小且均匀，这样与鱼搭配入口会更利落。不要在烤制时过度拨动鱼；当煎封到位时，鱼皮会自然脱离烤面。最终成品应体现对比：酥脆的鱼皮、嫩润的鱼肉，以及鲜活而不水软的莎莎。
    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
    在 App Store 下载

    Feel Better.

    OKKAI engine computes your next meal.

    Download on the App Store
    OKKAI dashboard
    Food detail
    OKKAI engine

    Core feature

    One photo.
    Full breakdown.

    Point your camera at any meal — restaurant dish, homemade food, snack, smoothie. OKKAI identifies what you're eating and returns a complete nutritional profile in seconds.

    • ·Calories, protein, carbs, and fat — instantly
    • ·20+ vitamins and minerals estimated per meal
    • ·Works on any meal, any cuisine, anywhere
    • ·Ingredient breakdown with adjustable portions
    • ·Recipe generation from any logged food
    Food nutrition detail

    Community

    See what people
    are actually eating.

    Every meal logged by OKKAI users — from Stockholm to Seoul.

    Loading meals…

    Features

    Built for people who take
    nutrition seriously.

    Feature screenshot
    The OKKAI engine

    Intelligence

    Your body keeps score.

    OKKAI ingests your sleep, exercise, food, weight, age, location and weather data. It breaks food down to its smallest compounds, computes vitamin and mineral half-lives, and models your body's current state as accurately as possible from all available data.

    The OKKAI engine keeps track of what cannot be seen.

    Computed every hour.

    Your body is never static. Vitamins deplete, minerals interact, absorption rates shift with activity and time of day.

    The engine recomputes every hour in order to give a suggestion on what to eat and when.

    Integration

    Deep Apple Health integration.

    OKKAI reads from and writes to Apple Health — bi-directionally. Every meal pushes macros, vitamins, and minerals into your health record. Every workout and sleep session flows back into OKKAI's analysis.

    Works with Apple Health
    Bi-directional sync
    Certified integration

    Reads from Health

    • Steps
    • Active calories
    • Workouts
    • Weight
    • Sleep hours
    • Resting heart rate

    Writes to Health

    • Dietary calories
    • Protein, carbs, fat
    • Fiber
    • All 13 vitamins
    • All 10 minerals
    Apple Health integration screen

    Social

    What people on Instagram say.

    Instagram review
    Instagram review

    Coming very soon.

    OKKAI is launching on iOS shortly. Sign up for the waiting list and be among the first to track nutrition the way it should be tracked.

    Download on the App Store

    FAQ

    Common questions.

    You take a photo of any meal. OKKAI's AI identifies the food, estimates the ingredients, calculates calories and macronutrients, and estimates 20+ vitamins and minerals — all within a few seconds. You can then adjust portions or add ingredients manually.
    Yes — OKKAI tracks 13 vitamins (A, C, D, E, K, B6, B12, folate, and more) and 10 minerals (calcium, iron, magnesium, zinc, potassium, and more). After logging enough meals, OKKAI provides an in-depth analysis of your body's nutrient stores and tells you exactly which foods to eat to fill the gaps.
    OKKAI supports 30+ protocols: daily time-restricted eating (12:12, 14:10, 16:8, 18:6, 20:4, OMAD), multi-day (5:2, alternate day fasting), extended fasts (24h, 36h, 48h, 72h, 96h), and religious fasts including Ramadan. You can also run a custom fast for any duration.
    Yes — deeply. OKKAI reads steps, active calories, workouts, weight, sleep, and resting heart rate from Apple Health. It also writes every meal's calories, macros, fiber, and all micronutrients back to your Health record so your full nutritional data lives in one place.
    OKKAI is free to download. Core features — food logging, calorie and macro tracking, fasting, weight tracking, and Apple Health sync — are free. Advanced AI analysis including the full micronutrient breakdown and personalized recommendations is available with OKKAI Premium.