迷迭香-柠檬鲑鱼及花椰菜

(Contributed by Ms Toh Yun Xuan, Nutritionist at SHF)
 

Serves 份量: 4 人份
 

Ingredients 材料:

Cauliflower 花椰菜

• Salmon 鲑鱼Salmon fillet, raw, 480g 生鲑鱼片, 480克
• Rice bran oil, 4 tsp 米糠油, 4 茶匙
• Reduced sodium cooking salt, 1/2 tsp 低钠食用盐, ½茶匙
• Black pepper, 1/2 tsp 黑胡椒, ½茶匙
• Dried rosemary, 1 tsp 干燥迷迭香, 1茶匙
• Lemon slices, 2 whole 柠檬片, 2粒
• Lemon juice, 8 tsp 柠檬汁, 8茶匙
• Cauliflower florets, 4 cups 切成小花球的花椰菜, 4 杯
• Water, plain, 1/4 cup 白开水, ¼ 杯
• Rice bran oil, 1/2 tbsp 米糠油, ½ 汤匙
• Garlic, 1 clove (crushed) 大蒜, 1 瓣(切碎)
• Dried cranberries, 2 tbsp (diced) 蔓越莓干, 2汤匙(切块)
• Almonds, 2 tbsp (chopped) 杏仁, 2汤匙(剁碎)
• Fresh parsley, 2 tbsp (chopped) 新鲜香菜, 2 汤匙(剁碎)
• Reduced sodium cooking salt, 1/4 tsp 低钠食用盐, ¼茶匙
• Black pepper, Few grinds 黑胡椒, 磨碎

Method 做法:

Cauliflower 花椰菜

• Salmon 鲑鱼Preheat a covered pan over medium heat.
• 用中火预热有盖的平底锅。
• Slice the salmon equally into 4 portions and place them on separate sheets of aluminium foil (big enough to wrap the salmon).
• 将鲑鱼切成4份，然后分别平铺在铝箔纸上(铝箔纸要够大，以便能充分包住鲑鱼片)。
• Brush the top and bottom sides of the fish with oil, then season it with salt, black pepper and rosemary.
• 在鱼的上下两面刷上米糠油，然后用盐、黑胡椒和迷迭香调味鲑鱼片。
• For each portion, drizzle 2 teaspoons of lemon juice and top with 2 lemon slices, before closing the foil into a tight package.
• 在每片鲑鱼上淋上2茶匙的柠檬汁，随后在上面摆上2片柠檬。最后，用铝箔纸将其包紧。
• Place wrapped salmon pieces on the preheated pan over medium heat and cook for about 10 – 12 minutes. Meanwhile, prepare the cauliflower.
• 将包好的鲑鱼片放在预热好的平底锅上，用中火加热10-12分钟。与此同时，准备花椰菜。
• Add the cauliflower and water into a pan, cover and cook over medium heat for about 3 minutes. Remove and soak in ice water to cool.
• 将花椰菜倒入锅中的水，盖上锅盖并用中火加热3分钟左右。关火，然后将花椰菜倒入冰水中降温。
• Using medium heat, add in the oil and garlic in a non-stick pan and cook till fragrant or golden brown.
• 使用中火，在不沾锅中放入米糠油和大蒜，持续翻炒直至炒出蒜香或呈金黄色。
• Drain the cauliflower before adding it into the pan.
• 将花椰菜从冰水中捞出沥干，随后倒入锅中翻炒。
• Mix in the cranberries, almond, parsley, salt and black pepper. Stir to heat through.
• 加入蔓越莓、杏仁、香菜、盐和黑胡椒，继续翻炒。
• Serve the cauliflower mixture alongside with the salmon.
• 上桌前，将炒好的花椰菜和鲑鱼放在一起。

TIP!提示!
 

Add in a medium baked potato to make it a balanced meal!
加上一粒中等火烤熟的马铃薯，可确保营养均衡！

Approximate Nutritional Analysis (Per serving) 每份量营养含量:
 

Energy 能量: 345.8 kcal 千卡
 

Fat 脂肪 (Saturated fat 饱和脂肪): 21.5g 克 (4.3g 克)
 

Protein 蛋白质: 24.9g 克
 

Carbohydrates 碳水化合物: 13.8g 克
 

Sodium 钠: 333.4mg 毫克
 

Fibre 纤维: 3.3g 克
 

Cholesterol 胆固醇: 34.3mg 毫克

Source: Singapore Heart Foundation. Reproduced with permission.