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泰式檸檬酸辣豆腐鯛魚

 

Thai-style garlic and chili steamed fish with tofu & mushrooms

 

 

食材準備時間 /    15 min

烹飪時間 /  15 min

準 備 食 材 / 

 

 

鯛魚約160g

 

✓板豆腐半盒

 

✓鴻禧菇半包

 

✓蔥1-2根

 

✓辣椒一條

 

✓一顆大蒜

 

✓調味料:鹽、胡椒適量,醬油一大匙、檸檬汁

 

✓半碗煮熟米飯

 

This recipe is suitable for renters who are staying in a shared house. Heavy taste, low calories and high protein, done with an electric cooker!

 

Ingredients: white snapper fish fillet 160g, ½ a box of firm tofu, ½ a pack of shimeji mushrooms, ½ a cup of chopped green onions, 1 chili and a bulb of garlic. Seasoning: appropriate amount of salt & pepper, 1 tbsp of soy sauce, juice of ¼ of lime.


 

 

1.

鯛魚片洗淨切塊,以鹽、胡椒、檸檬汁醃製10-15分鐘。板豆腐半盒切約1~1.5cm 片、鴻禧菇半包去蒂頭、辣椒大蒜切末、蔥切蔥花。

2.

在平盤中加入板豆腐與鴻禧菇,將鯛魚擺放於上入電鍋蒸10分鐘(外鍋100-150cc水)

 

3.

等待時準備醬汁:辣椒末、蒜末、一大匙醬油用小湯匙混合,打開電鍋將醬汁淋上,再繼續蒸約3分鐘,灑上蔥花、擠剩下的檸檬汁,完成清爽低卡的料理,配上半碗飯,高蛋白質健康自製午餐超滿足!

 

 

1.

Marinate the fish fillet with salt, pepper and lime juice for 10-15min. While waiting for the fillet to suck up the marinade, cut the tofu into 1~1.5cm thick slices, and mince the chili and garlic.

 

2.

Place the tofu, mushrooms and fish fillet on a plate, and spread evenly. Steam for 10 min.

 

3.

While steaming the fish, prepare the sauce. Mix the minced chili, garlic and 1tbsp of soy sauce together. Then pour the sauce onto the fish and steam for another 3 min. Lastly, sprinkle some green onions and a squeeze of lime juice on it. A yummy dish with low calorie and high protein is ready. You can serve it with a bowl of warm rice. Hope you enjoy this Thai-style steamed fish!

 
 

營 養 素 

_________________________________________

 

熱量                                         592.5  大卡

蛋白質                                       53.1  公克

脂肪                                           13.9  公克

碳水化合物                                67.3  公克

膳食纖維                                      6.3  公克        

鐵                                                 3.8  毫克

鈣                                              149.2  毫克

鎂                                              106.7  毫克