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一鍋到底!鮭魚豆腐五彩時蔬煲

 

One-pot recipe! Healthy Salmon and tofu soy-stew with rice

 

 

食材準備時間 /    20 min

烹飪時間 /  10 min

準 備 食 材 / 

 

 

鮭魚120g

 

板豆腐1/2塊

 

1/4洋蔥

 

玉米筍3-4根

 

紅蘿蔔1/2條

 

1/4紅彩椒

 

木耳2-3片

 

碗豆5-6片

 

蒜頭1-2瓣

 

調味料:適量鹽黑胡椒、醬油、米酒。

 

半碗熟米飯

 

Use the leftover ingredients in your fridge to make a healthy and delicious salmon and tofu stew. It is a convenient one-pot dish. This dish contains salmon, tofu and colorful vegetables, it is nutritious and suitable to go with rice.   

 

Ingredients: Salmon fillet 120g, ½ box of firm tofu, ¼ of onion (sliced), green onion, 4-5 baby corns, ¼  of red bell peppers (sliced), 1 cup of  grated carrot. 1 cup of black fungus, green peas, 1-2 cloves of garlic, ½ bowl of cooked rice.

Seasoning: appropriate amount of salt, black pepper, soy sauce and rice wine. 

 
 
 

 

 

1.

鮭魚用鹽、胡椒醃製20分鐘以上。板豆腐用廚房紙包覆並以重物壓住10-15分鐘以瀝乾水分。鮭魚與豆腐皆切成易入口大小,洋蔥切絲,蔥切段、蒜頭切碎、玉米筍對切、彩椒切絲、木耳去蒂頭切絲。平底鍋熱一匙油,煎鮭魚&板豆腐至兩面金黃盛起備用。

 

 

2.

炒洋蔥絲、蔥段、蒜片,炒香後下時蔬 (紅蘿蔔絲、玉米筍、豌豆、彩椒) 加一匙米酒拌炒,下半碗水蓋鍋蓋悶1分鐘至軟。把鮭魚&豆腐塊倒回,加入一大匙醬油,小火慢燉2-3分鐘至入味盛起

 

一鍋到底的料理,含有鮭魚豐富的不飽和脂肪酸、豆腐的高蛋白質、營養滿滿的高纖時蔬,利用冰箱食材做成的美味晚餐,配碗白飯,一口接一口好幸福呀❤️

 

 

 

1.

Marinate the salmon fillet with salt & pepper for at least 20 min. Use a kitchen towel to wrap the firm tofu and put a weighted object on it for 10-15 min to drain the water. Cut the salmon fillet and tofu into bite-size pieces.  

2.

Heat up 1 tsp of olive oil over medium heat. Grill the salmon and tofu until the surfaces turn golden brown. Then, set aside for later use.

 

3.

Fry the sliced onions, green onion strips and sliced garlic until fragrant, then, add veggies and 1 tsp of rice wine into it and fry together. After this, pour 1/2 cup of water into it and steam for 1 min. When the veggies turn soft, add the grilled salmon, tofu and 1 cup of soy sauce into it. Stew for 2-3 min over low heat. When it is done, you can serve it with a bowl of warm rice. Finally, a yummy meal is ready!

 

營 養 素 

_________________________________________

 

熱量                                          780.5  大卡

蛋白質                                        48.7  公克

脂肪                                            26.6  公克

碳水化合物                                 86.5  公克

膳食纖維                                        16  公克        

鐵                                                 5.1  毫克

鈣                                               204.5  毫克

鎂                                               124.5  毫克