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高蛋白鮭魚豆腐青蔥漢堡排佐藜麥飯

 

High-protein salmon & tofu burger patties with quinoa rice

 

 

食材準備時間 /    15 min

烹飪時間 /  28 min

準 備 食 材 / 

 

 

鮭魚約120g

 

✓ 半顆洋蔥切碎

 

1/3盒板豆腐

 

蔥1根

 

蒜頭一顆

 

一顆蛋

 

調味料:鹽、胡椒、醬油一匙。

 

煮熟藜麥/五穀米飯一碗約120克

 

 

Air-fried salmon and tofu burger patty, crispy outside and tender inside, no extra oil added, but it is tasty! It contains low-calorie and high-protein, and makes you feel full. Beginners are welcome to try this recipe!

 

Ingredients: Salmon fillet 150g, ½ a bulb of onion, 1/3 of a box of firm tofu, ½ a cup of green onions, 1 clove of garlic, 1 egg. Seasoning: salt, pepper and 1 tbsp of soy sauce.

 
 
 

 

1.

鮭魚肉約150g剁碎備用,將半顆洋蔥與蒜頭切碎,與1/3盒板豆腐、綠蔥末、蒜末、一顆蛋、適量鹽&黑胡椒,一匙醬油,在碗中均勻混合,用手捏成圓圓的餅狀約4-5顆。

 

2.

氣炸鍋鋪上烘焙紙,200度15分鐘中間翻個面,繼續10分鐘完成! 搭配清爽時蔬與半碗飯,完成。

 

 

 

 

1.

Mince the salmon fillet, onions and garlic.Put the minced salmon, egg, minced onion, garlic, chopped green onions in a bowl, and season it with salt and pepper. Stir until fully combined, then shape the mixture into 4-5 small round patties. 

2.

Preheat the air fryer to 200c and bake the patties for around 25 min (slip the patties half way through baking). Then serve the patties with veggies and quinoa rice. A healthy meal is ready to serve!

 

 

 

 

營 養 素 

_________________________________________

 

熱量                                           796   大卡

蛋白質                                       48.9  公克

脂肪                                           31.3  公克

碳水化合物                                80.8  公克

膳食纖維                                      9.1  公克        

鐵                                                 8.1  毫克

鈣                                             170.4  毫克

鎂                                              116.5  毫克