Marinated Salmon on Vegetable Quinoa 腌鲑鱼配藜麦

(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