星期四, 5月 09, 2013

[通少食譜]椒鹽藕藕脆魚柳 (Pan-fried basa with salt and pepper)


按此列印食譜 (Print Recipes)
檔案密碼是 (Password): tony

[Prep 準備: 15 minutes | Cook 烹調: 20 minutes| Serve 份量: 4 | Calories 熱量: 320 per serving ]
http://tonykarenkitchen.com/
.: 簡介 Info:.
 photo onion2042.gif椒鹽豬扒係好味道, 但啖啖肉加埋煎煎炸炸, 食完總係覺得好肥膩唔多健康咁
以今次改用龍利柳, 味道雖然無咁香濃, 但都一樣好好味道
唔炸改用煎用少好多油, 而龍利柳本身無咩肥膏, 食多都唔會覺得不安, 呵呵
不果整哩個餸一定要將啲配料炒得乾身一啲先得, 否則就做唔到香口惹味個效果
希望大家喜歡哩個煎魚, 有機會就試下啦
 photo onion203.gif如果試過我任何食譜, 都可以將你作品post上我facebook page, 等我同大家分享啊
http://www.facebook.com/tonykarenkitchen 

.: 材料 Ingredients :. 
Group A
1- 龍利柳500克, 切件 (Basa Fillet, cut into piece, 500g)
2- 鹽1茶匙 (1 tsp salt)
3- 白胡椒粉1/2茶匙 (1/2 tsp of white pepper)
3- 五香粉1/4 茶匙 (1/4 tsp of five spices powder)
Group B
1- 蓮藕1個, 去皮, 切粒,(1 lotus root, peeled, diced)
2- 淮鹽1茶匙 (1 tsp of pepper salt)
3- 胡椒粉1/2茶匙 (1/2 tsp of white pepper)
4- 甜椒(任何顏色)半個, 去囊切粒,(half of bell pepper(any color), cored, diced)
5- 粟粉1/2杯 (Corn starch, 1/2 cup)
6- 中型洋蔥半個, 去皮, 切粒 (1/2 of medium size onion, peeled, diced)   

.: 做法 Directions :.
Step 1:

龍利柳和其他Group A 材料攪勻醃15分鐘備用, 易潔鑊用中火落2湯匙油起鑊, 龍利柳加粟粉均勻地包好, 落鑊煎至一面金黃(需煎約2-3分鐘), 反去另一面煎至金黃, 放上焗架攤開隔油備用
Seasoning the fish fillet with Group A ingredients for 15 minutes.  Heat the non-sticky pan with 2 tbsp of oil over medium heat.  Coat each piece of fish with a thin layer of corn starch.  Pan-fry the fish until one side is golden (about 2-3 minutes).  Turn it over and pan-fry until other side is golden as well.  Put it on a baking rack over a paper towel.  Put it aside
.

Step 2:
鑊用大火落半湯匙油燒熱, 落蒜蓉和洋蔥連1/3茶匙炒至軟身, 再加入甜椒粒, 蓮藕粒和胡椒粉炒至乾身, 加入魚扒和淮鹽兜勻上碟即成
 
Heat the pan over high heat with 1/2 tbsp of oil.  Stir fry the garlic and the onion with 1/3 tsp of salt until soft.  Stir in lotus root, bell pepper and white pepper.  Stir-fry all ingredients until they are dry.  Stir in the fish fillets, pepper salt and mix it well.  Dish it up and serve it in hot.

.: 小貼士 Cook's notes :.
1- 煎魚前上粉的話, 煎出來的麵衣會較薄及香脆
2- 配料一定要充份炒乾才會香口好味道
3- 煎魚切忌反太多次, 煎至一面金黃才反另一面去煎, 當另一面也金黃時, 就已經差不多熟了, 注意不要太大火去煎
 
http://tonykarenkitchen.com/
1- It is will better to coat the fish fillet with flour or corn starch right before pan-frying it.
2- All the ingredients must stir-fry until dried.  The pan should have no any liquid left.
3- Do not flip the fish too often while pan-frying it.  Turn it to other side only if one side is brown
.
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