香煎龙利鱼 | Sole Meunière

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准备时间
烹饪时间
分量
20 Mins 15Mins 2
20 Mins 15Mins
2
食谱营养信息
香煎龙利鱼 | Sole Meunière
能量 368kcal / 1538kj
其中脂肪提供的能量 36kcal / 150kj
每份量340g % NRV Per 100g*
总脂肪 4g 2%
饱和脂肪 1g 1%
胆固醇 144mg 14%
总碳水化合物 20g 2%
糖0.3g
膳食纤维1g 1%
蛋白质 59g 29%
维生素 A 1%
维生素C 5%
2%
2%
* 每食用分量以菜谱食材总量除以该菜谱的享用人数计算。各营养成份的含量以每食用量为准标注。
更多详细信息请查看西厨健康+营养标签制定标准。
 关于西厨健康+
食谱营养信息
香煎龙利鱼 | Sole Meunière
能量 368kcal / 1538kj
其中脂肪提供的能量 36kcal / 150kj
每份量340g % NRV Per 100g*
总脂肪 4g 2%
饱和脂肪 1g 1%
胆固醇 144mg 14%
总碳水化合物 20g 2%
糖0.3g
膳食纤维1g 1%
蛋白质 59g 29%
维生素 A 1%
维生素C 5%
2%
2%
* 每食用分量以菜谱食材总量除以该菜谱的享用人数计算。各营养成份的含量以每食用量为准标注。
更多详细信息请查看西厨健康+营养标签制定标准。
食谱营养信息
香煎龙利鱼 | Sole Meunière
能量 368kcal / 1538kj
其中脂肪提供的能量 36kcal / 150kj
每份量340g % NRV Per 100g*
总脂肪 4g 2%
饱和脂肪 1g 1%
胆固醇 144mg 14%
总碳水化合物 20g 2%
糖0.3g
膳食纤维1g 1%
蛋白质 59g 29%
维生素 A 1%
维生素C 5%
2%
2%
* 每食用分量以菜谱食材总量除以该菜谱的享用人数计算。各营养成份的含量以每食用量为准标注。
更多详细信息请查看西厨健康+营养标签制定标准。
 关于西厨健康+
食谱营养信息
香煎龙利鱼 | Sole Meunière
能量 368kcal / 1538kj
其中脂肪提供的能量 36kcal / 150kj
每份量340g % NRV Per 100g*
总脂肪 4g 2%
饱和脂肪 1g 1%
胆固醇 144mg 14%
总碳水化合物 20g 2%
糖0.3g
膳食纤维1g 1%
蛋白质 59g 29%
维生素 A 1%
维生素C 5%
2%
2%
* 每食用分量以菜谱食材总量除以该菜谱的享用人数计算。各营养成份的含量以每食用量为准标注。
更多详细信息请查看西厨健康+营养标签制定标准。
  • 处理龙利鱼:
    如果你买的是处理好的龙利鱼/鱼柳,那么恭喜你,你只需要稍稍清洗后并用厨房纸吸干水就好。
    如果你买的是带皮整条龙利鱼,那么你需要按照以下步骤处理:
    If you buy a whole Sole then you need to follow the steps below to skin and prepare the fish.
    第一步:
    洗净龙利鱼,用厨房纸吸干水。剪去两边鱼麒。
    Step 1:
    Clean and dry the fish. sole5 第二步:
    用刀介开鱼尾位置的鱼皮。用刀慢慢刮起鱼皮直到能用手抓紧。一只手按住鱼尾(可放一点粗盐在鱼尾处防滑),另一只手慢慢用阴力扯起整块鱼皮(鱼皮太滑的话也可以借助抹布增加摩擦)。
    Step 2:
    With a knife make a cut in the fish skin across the tail, . Slowly scrape the skin with a knife until you can grasp the skin using your hand. With one hand hold down the fish tail (can put a little coarse salt in the fishtail at the anti-slip), the other hand slowly pull the whole piece of skin with force (fish skin is too slippery, then you can also use a cloth to increase friction). sole6 sole7 <.br> Use the same method to remove the other side of the skin. 第三步:
    用剪刀剪掉鱼尾,鱼头(最传统的做法是保留鱼头煎的。我们觉得带鱼头不太美观,所以剪掉),修剪一下鱼鳍。用手指掏出鱼颈位置内的血块。
    Step 3: <.br> With scissors cut off the fish tail, the head (the most traditional approach is to keep the head fried .We think the head with the head is not beautiful, so cut), trim the fins. With your fingers the blood clot around the head. sole8 第四步:
    用流水冲洗干净整条鱼,特别是血块的位置。用厨房纸吸干水。吸干鱼身水份有助于之后拍面粉时面粉可以均匀帖服鱼身。
    Step 4:
    Rinse the whole fish with water, especially the position of blood clots. Dry the water with kitchen paper. sole9
    处理龙利鱼:
    如果你买的是处理好的龙利鱼/鱼柳,那么恭喜你,你只需要稍稍清洗后并用厨房纸吸干水就好。
    如果你买的是带皮整条龙利鱼,那么你需要按照以下步骤处理:
    If you buy a whole Sole then you need to follow the steps below to skin and prepare the fish.
    第一步:
    洗净龙利鱼,用厨房纸吸干水。剪去两边鱼麒。
    Step 1:
    Clean and dry the fish. sole5 第二步:
    用刀介开鱼尾位置的鱼皮。用刀慢慢刮起鱼皮直到能用手抓紧。一只手按住鱼尾(可放一点粗盐在鱼尾处防滑),另一只手慢慢用阴力扯起整块鱼皮(鱼皮太滑的话也可以借助抹布增加摩擦)。
    Step 2:
    With a knife make a cut in the fish skin across the tail, . Slowly scrape the skin with a knife until you can grasp the skin using your hand. With one hand hold down the fish tail (can put a little coarse salt in the fishtail at the anti-slip), the other hand slowly pull the whole piece of skin with force (fish skin is too slippery, then you can also use a cloth to increase friction). sole6 sole7 <.br> Use the same method to remove the other side of the skin. 第三步:
    用剪刀剪掉鱼尾,鱼头(最传统的做法是保留鱼头煎的。我们觉得带鱼头不太美观,所以剪掉),修剪一下鱼鳍。用手指掏出鱼颈位置内的血块。
    Step 3: <.br> With scissors cut off the fish tail, the head (the most traditional approach is to keep the head fried .We think the head with the head is not beautiful, so cut), trim the fins. With your fingers the blood clot around the head. sole8 第四步:
    用流水冲洗干净整条鱼,特别是血块的位置。用厨房纸吸干水。吸干鱼身水份有助于之后拍面粉时面粉可以均匀帖服鱼身。
    Step 4:
    Rinse the whole fish with water, especially the position of blood clots. Dry the water with kitchen paper. sole9
  • 处理好的龙利鱼用盐和白胡椒(黑胡椒也可以,就是没那么好看而已)调味,放一边备用。
    Season with salt and white pepper and set aside. sole10
    处理好的龙利鱼用盐和白胡椒(黑胡椒也可以,就是没那么好看而已)调味,放一边备用。
    Season with salt and white pepper and set aside. sole10
  • 做澄清黄油:
    最小火,小汤锅内慢慢融化黄油。黄油融化后会开始冒泡,顶部会浮出白色奶泡,底部会有白色固态物沉淀。稍稍放凉,撇清表面白色泡沫层,倒出澄清金黄色油脂(锅底白色沉淀物不要)就是我们要的澄清黄油了。如果要确保100%滤出的是纯油脂,你也可以过薄纱布。
    Make clarified butter:
    Using a low heat melt the butter in a small saucepan. After the butter melts, it will start bubbling, the top will emit a white milk foam, the bottom will have white solid precipitation after about 10 minutes. Skim off the foam from the top and carefully pour the clear, golden liquid into another container, leaving any sediment in the pan. You can also use a filter to make sure it is perfectly clear. sole11
    做澄清黄油:
    最小火,小汤锅内慢慢融化黄油。黄油融化后会开始冒泡,顶部会浮出白色奶泡,底部会有白色固态物沉淀。稍稍放凉,撇清表面白色泡沫层,倒出澄清金黄色油脂(锅底白色沉淀物不要)就是我们要的澄清黄油了。如果要确保100%滤出的是纯油脂,你也可以过薄纱布。
    Make clarified butter:
    Using a low heat melt the butter in a small saucepan. After the butter melts, it will start bubbling, the top will emit a white milk foam, the bottom will have white solid precipitation after about 10 minutes. Skim off the foam from the top and carefully pour the clear, golden liquid into another container, leaving any sediment in the pan. You can also use a filter to make sure it is perfectly clear. sole11
  • 煎龙利鱼:
    鱼两面均匀裹上面粉,用手轻轻拍打鱼身,拍除多余粉末。粉层轻薄帖服非常重要。 Dust Sole with flour:
    Dip the sole in some plain flour and tap to remove any excess. There should only be a very thin coating of flour on the fish. sole12 sole13
    煎龙利鱼:
    鱼两面均匀裹上面粉,用手轻轻拍打鱼身,拍除多余粉末。粉层轻薄帖服非常重要。 Dust Sole with flour:
    Dip the sole in some plain flour and tap to remove any excess. There should only be a very thin coating of flour on the fish. sole12 sole13
  • 中火,平底锅放3汤匙澄清黄油,油热后加入龙利鱼。煎制过程中会听到明显的滋滋响声但不至于煎焦面粉,所以,要把握好火候,如果太温和要稍稍调大一点,太猛烈要调低。
    每面煎约3~4分钟左右应该就刚好熟了。期间可用手按压鱼正中骨位置的鱼肉来判断熟度。如果鱼肉开始脱落鱼骨很可能过熟了。也可以用温度探针插进鱼两面正中骨位置,温度在60摄氏度左右就熟了。
    In a large frying pan put 3 tablespoons to clarify the butter. The heat should be enough to make the fish crackle when it is put in but be careful not to burn the fish.
    Each side should be fried for about 3 to 4 minutes or so to be just cooked. The fish can be tested by looking a a piece near the bone. If the fish began to fall off the bone it is likely to be done. You can also use the temperature probe into the fish on both sides of the median bone position, the temperature at about 60 degrees Celsius is cooked. sole14
    After frying, wrap in tin foil and put in warm overn to keep warm while cooking others.
    中火,平底锅放3汤匙澄清黄油,油热后加入龙利鱼。煎制过程中会听到明显的滋滋响声但不至于煎焦面粉,所以,要把握好火候,如果太温和要稍稍调大一点,太猛烈要调低。
    每面煎约3~4分钟左右应该就刚好熟了。期间可用手按压鱼正中骨位置的鱼肉来判断熟度。如果鱼肉开始脱落鱼骨很可能过熟了。也可以用温度探针插进鱼两面正中骨位置,温度在60摄氏度左右就熟了。
    In a large frying pan put 3 tablespoons to clarify the butter. The heat should be enough to make the fish crackle when it is put in but be careful not to burn the fish.
    Each side should be fried for about 3 to 4 minutes or so to be just cooked. The fish can be tested by looking a a piece near the bone. If the fish began to fall off the bone it is likely to be done. You can also use the temperature probe into the fish on both sides of the median bone position, the temperature at about 60 degrees Celsius is cooked. sole14
    After frying, wrap in tin foil and put in warm overn to keep warm while cooking others.
  • 制作榛子黄油汁 | Beurre noisette:
    开中小火,在一只干净汤锅中加入100克无盐黄油(非澄清黄油)。 黄油融化起泡后,继续保持中小火,底部沉淀物会慢慢从白色变成浅棕色,持续观察黄油颜色,煮至黄油浅棕色并散发浓烈坚果榛子味为佳。
    Making Beurre noisette:
    On a medium heat in a clean pot add 100 grams of unsalted butter (non-clear butter).. After the butter melts and it's foaming, keep the medium heat, the bottom of the sediment will slowly turn from white to light brown, continue to observe the butter color, cook until the butter is light brown and gives off a strong hazelnut aroma. sole15
    制作榛子黄油汁 | Beurre noisette:
    开中小火,在一只干净汤锅中加入100克无盐黄油(非澄清黄油)。 黄油融化起泡后,继续保持中小火,底部沉淀物会慢慢从白色变成浅棕色,持续观察黄油颜色,煮至黄油浅棕色并散发浓烈坚果榛子味为佳。
    Making Beurre noisette:
    On a medium heat in a clean pot add 100 grams of unsalted butter (non-clear butter).. After the butter melts and it's foaming, keep the medium heat, the bottom of the sediment will slowly turn from white to light brown, continue to observe the butter color, cook until the butter is light brown and gives off a strong hazelnut aroma. sole15
  • 黄油变浅棕色后,有两种操作方法:
    1. 最简单就是直接加入柠檬汁和酸豆(capers),煮一会就可以上盘用了。不过这个酱汁因为没有滤出底部固体沉淀物,所以酱汁会带“棕色小点点”。这样的榛子黄油汁榛子风味更浓重,从味道来说,我觉得更好吃。不过,如果你觉得这样上盘不够干净漂亮的话,可以用下面的操作方法。
    2. 撇清表面白色泡沫层,倒出澄清浅棕色油脂(锅底棕色沉淀物不要),然后,将浅棕色油脂再倒入平底锅,加入柠檬汁和酸豆(capers),稍稍加热后就可盛出备用。
    After the butter becomes light brown make the sauce.
    1. The simplest is to directly add lemon juice and capers, . But this sauce because there is no filter out the bottom of the solid precipitate, so the sauce will be "little brown". This hazelnut butter sauce hazelnut flavor is more concentrated, from the taste, I feel more delicious. However, if you think this is not clean enough on the plate, you can use the following methods of operation.
    2. Leave the surface of the white foam layer, pour out the clarity of light brown oil (the bottom of the bottom of the brown precipitate do not), then, light brown oil and then into the pan, add lemon juice and acid beans (capers), and slightly heated.
    sole16
    黄油变浅棕色后,有两种操作方法:
    1. 最简单就是直接加入柠檬汁和酸豆(capers),煮一会就可以上盘用了。不过这个酱汁因为没有滤出底部固体沉淀物,所以酱汁会带“棕色小点点”。这样的榛子黄油汁榛子风味更浓重,从味道来说,我觉得更好吃。不过,如果你觉得这样上盘不够干净漂亮的话,可以用下面的操作方法。
    2. 撇清表面白色泡沫层,倒出澄清浅棕色油脂(锅底棕色沉淀物不要),然后,将浅棕色油脂再倒入平底锅,加入柠檬汁和酸豆(capers),稍稍加热后就可盛出备用。
    After the butter becomes light brown make the sauce.
    1. The simplest is to directly add lemon juice and capers, . But this sauce because there is no filter out the bottom of the solid precipitate, so the sauce will be "little brown". This hazelnut butter sauce hazelnut flavor is more concentrated, from the taste, I feel more delicious. However, if you think this is not clean enough on the plate, you can use the following methods of operation.
    2. Leave the surface of the white foam layer, pour out the clarity of light brown oil (the bottom of the bottom of the brown precipitate do not), then, light brown oil and then into the pan, add lemon juice and acid beans (capers), and slightly heated.
    sole16
  • 上盘时在鱼上撒上适量鲜欧芹碎,淋上榛子黄油酱,并伴上柠檬角即可。
    On the plate, sprinkle with some parsley over the fish and pour over the beurre noisette with capers and lemon. sole
    上盘时在鱼上撒上适量鲜欧芹碎,淋上榛子黄油酱,并伴上柠檬角即可。
    On the plate, sprinkle with some parsley over the fish and pour over the beurre noisette with capers and lemon. sole

西厨网上便利店提供部分材料和用具(在正文点击调料/用具即可直接转入网上商店),菜谱中涉及的其余用品可在以下超市购买(以广州为例):

以广州超市为例)

保存菜谱并创建购物清单

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