(Contributed by Mr Lennard Yeong, a finalist on MasterChef Asia and currently the in-house chef for Miele)
Serves 份量: 1 人份
Ingredients 材料:
- Salmon, 90g 鲑鱼,90克
- Coconut water, 2 tbsp 椰子水,2汤匙
- Light soya sauce (lower in sodium), 1 tbsp 生抽(较低钠),1汤匙
- Garlic (grated), 1 clove 大蒜(磨碎),1瓣
- Ginger (grated), 1 1/2” thumb 生姜(磨碎),1½吋拇指大小
- Kaffir lime leaf (shredded), 1 pc 青柠檬叶(切丝),1片
- White pepper, 1/4 tsp 白胡椒,¼茶匙
- Chicken stock (low sodium), 75g 鸡汤(低钠),75克
- Water, 25g 水,25克
- Quinoa, 50g 藜麦,50克
- Carrots (diced), 20g 红萝卜(切块),20克
- Zucchini (diced), 10g 栉瓜(切块),10克
- Yellow zucchini (diced), 10g 黄栉瓜 (切块),10克
- Kombu, 1 pc of 4cm square (optional) 海带(可选),1片4公分方块
- Spring onions (sliced), for garnishing 葱(切片),用于装饰
Method 做法:
1) Mix the coconut water, light soya sauce, garlic, ginger, kaffir lime leaf and white pepper together and marinate the salmon for 2 hours.
混合椰子水、生抽、大蒜、姜、青柠檬叶和白胡椒后,放鲑鱼腌制2小时。
2) Thereafter, pan sear the salmon for 2 minutes on each side.
将鲑鱼放入煎锅,每一面煎2分钟。
3) Rinse the quinoa then place it into the chicken stock, water and kombu (optional). Simmer the mixture for around 10-12 minutes till dry.
冲洗藜麦,然后放入鸡汤、水和海带(可选),炖煮大约10-12分钟直至水干。
4) Turn off the heat and add in the zucchinis and carrots. Cover the pot and allow to steam for 5 minutes. Remove the kombu (optional) and fluff the quinoa.
关掉火,加入栉瓜和红萝卜,盖上锅盖,蒸5分钟。取出海带(可选),翻搅藜麦至疏松。
5) Spoon the quinoa onto a plate, top with the salmon, and finish off with the spring onions.
将藜麦盛入盘子,放上鲑鱼,再用葱点缀。
Tip 提示:
Reduce the marinating time for a lower sodium intake.
减少腌制时间能降低钠摄取量!
Approximate Nutritional Analysis (Per serving) 每份量营养含量:
Energy 能量: 354.9 kcal 千卡
Fat 脂肪 (Saturated fat 饱和脂肪): 13.7g 克 (3.15g 克)
Protein 蛋白质: 23.1g 克
Carbohydrates 碳水化合物: 34.1g 克
Sodium 钠: 440.1mg 毫克
Fibre 纤维: 4.4g 克
Cholesterol 胆固醇: 25.7mg 毫克
Source: Singapore Heart Foundation. Reproduced with permission.
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