蕃茄三文魚飯

Salmon and Tomato Rice

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材料:(四人分量)

三文魚 600 克

Ingredients:(4 person portion)

Salmon belly 600 g

 

醃料:

蒜 2 瓣
姜 5 片

黑胡椒

橄欖油 ½ 茶匙

Marinade:

Garlic 2 cloves
Ginger 5 slices
Salt
Black pepper
Sugar
Olive oil ½ tsp

 

番茄飯

米 2 杯
水 2 杯
蕃茄 兩大個
水 1 杯
橄欖油 ½ 茶匙
鹽、胡椒粉

Tomato rice

Rice 2 cups  
Water 2 cups
Tomato 2 pieces
Water 1 cup
Olive oil ½ tsp
Salt, pepper
 

酸甜蔬菜伴菜

菠蘿塊 1 杯
蕃茄(大) 2 個
紅辣椒 2 個
檸檬 半個
青椒 1 個(或皺葉甘藍或西蘭花)
糖、鹽和胡椒
生粉
橄欖油

Sweet & sour vegetable accompaniment

Pineapple pieces 1 cup
Tomato 2 pieces
Red pepper 2 pieces
Lemon 1 piece
Green pepper 1 piece (or savoy cabbage or broccoli)
Sugar, salt and pepper
Corn starch
Olive oil

 

做法:

  1. 三文魚去皮,切小塊。 把蒜和生薑切碎,加入其他調味料。 放入魚塊醃至少30分鐘。
  2. 蕃茄洗淨。
  3. 米洗淨加水;將蕃茄面朝下放入電飯煲中間;加入調味料烹煮。米飯煮熟後,將蕃茄攪碎拌入米飯中。
  4. 蕃茄、紅椒、青椒洗淨切小塊。炒熟,加入調味料及檸檬汁。 煮熟後加入生粉勾芡成醬汁。
  5. 用中火加熱易潔鑊,給鑊上橄欖油。 將三文魚片放入鑊中煎至兩面均略呈啡色。
  6. 將蕃茄飯舀到盤子上,將三文魚放在飯旁,並將酸甜配菜放在碟子旁邊或魚片之上。

Method:

  1. Skin the salmon belly and cut into bite-size pieces. Chop the garlic and ginger, then add in the rest of seasoning. Put in the salmon pieces and marinate for at least 30 minutes.
  2. Wash the tomatoes.
  3. Wash rice and add water. Place the tomato face down into middle of the rice cooker. Add seasoning and cook. Once rice is cooked, blend the tomato well into the rice.
  4. Wash and cut tomatos, red peppers and green pepper into small pieces. Stir fry, add in seasoning and lemon juice. When cooked, add corn starch to thicken to form sauce.
  5. Heat up a non-stick pan on medium heat and oil the pan. Put the salmon pieces into the pan to cook until slightly brown on both sides.
  6. Scoop tomato rice onto serving plate. Arrange the salmon next to the rice. Serve the sweet and sour vegetable accompaniment on the side of the plate or over the salmon.

 

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營養分析:(每食用分量)

能量:491卡路里
蛋白質:34.7克
碳水化合物:60克
脂肪:12克
膳食纖維:2.6克

Nutrition analysis:(per serving)

Energy:491 kcal
Protein:34.7 g
Carbohydrates:60 g
Fat:12 g
Dietary fibre:2.6 g

 

烹飪心得:

  • 如希望酸甜味更濃烈可加蕃茄醬。檸檬汁的分量也可按照個人喜好調節。

Cooking tips

  • Can add in ketchup if a stronger sweet-and-sour flavor is preferred. Can also adjust the amount of lemon juice as one prefers.

 

營養學角度分析:

  1. 蕃茄含有纖維、胡蘿蔔素及蕃茄紅素,具抗氧化功效,有助防癌。
  2. 研究顯示,深海魚含豐富奥米加三(omega-3) 魚油,有助增強免疫能力及改善因癌症而引致的體重下降。癌症病友可多選吃三文魚、吞拿魚、鱈魚及沙甸魚等深海魚類。

中醫食療角度分析:

  1. 三文魚: 味甘,性平。具有健脾胃,補虛勞的功效。
  2. 大米: 味甘,性温。具有温中益氣,養胃和脾、除濕止泄的功效。
  3. 蕃茄:味甘、酸,性微寒。入肝、脾、胃經。具有生津止渴的功效。
  4. 菠蘿:味甘、微酸,性平。具有清熱解渴,消食止瀉的功效。皮膚過敏或患有瘡瘍者忌用。
  5. 甜椒(青椒/紅椒):味甘、微辛,性平。入脾、 胃、肺經。具有温中下氣、,開胃健脾的功效。