Rosemary-Lemon Salmon With Cauliflower 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:

    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 花椰菜

  • 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:

    Salmon 鲑鱼

  1. Preheat a covered pan over medium heat.
    用中火预热有盖的平底锅。
  2. 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)。
  3. 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。
  4. 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。
  5. 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。
  6. Cauliflower 花椰菜

  7. 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。
  8. 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。
  9. 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。
  10. 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。
  11. 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