鱼类是瘦肉蛋白质和欧米伽-3脂肪酸的重要来源,容易烹饪,也无需大量的准备工作。如果你不太喜欢味道偏浓烈的鱼,有几种选择,罗非鱼便是一种,它们口味温和,并且腥味不大。罗非鱼,又被成为圣彼得鱼,肉色为白,脂肪含量少,且质地较轻。你可以烧烤、红烧、清蒸或烘焙等,甚至可以用罗非鱼做成不需烹饪的酸橘汁腌鱼。下面将介绍用罗非鱼做酸橘汁腌鱼等各种方法的具体步骤。
素材
烘焙罗非鱼
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4片罗非鱼
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1汤匙融化黄油
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1汤匙橄榄油
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1个榨汁鲜柠檬
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2瓣切碎的大蒜
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调味海盐
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调味黑胡椒
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2汤匙剁碎的欧芹
香煎罗非鱼
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4盎司(113克)罗非鱼片
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调味盐
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调味黑胡椒
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1/2杯通用面粉
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1汤匙橄榄油
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2汤匙融化鲜黄油
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1/2茶匙柠檬汁
烤罗非鱼
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1/2杯意大利干酪
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1/4杯软化黄油
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3汤匙蛋黄酱
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2 汤匙柠檬汁
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1/4茶匙干罗勒
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1/4 茶匙黑胡椒粉
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1/8茶匙洋葱粉
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1/8 茶匙食盐
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2 磅(900克)罗非鱼片
酸橘汁腌罗非鱼
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8 片罗非鱼
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15个榨汁柠檬
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1个切丁的大番茄
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1/4 个切丁的红洋葱
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2 个切丁的黄瓜
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1/2束切碎的芫荽叶
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调味盐
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调味胡椒粉
步骤
方法 1 的 4:
烘焙罗非鱼
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1
烤箱预加热到375华氏度(190摄氏度)
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2
用不粘锅烹饪喷雾喷洒在33×48厘米的玻璃烤碟上。你也可以用橄榄油轻轻刷一遍玻璃烤碟。
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3
用冷水漂洗罗非鱼片。用厨房纸巾将罗非鱼片间的水分吸干。
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4
将罗非鱼片放入烤碟。
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5
在小碗中混合黄油与橄榄油。在微波炉烤碟中放一汤匙黄油在微波炉中放置30秒使其融化,然后与一汤匙橄榄油充分混合。
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6
将黄油混合物刷在罗非鱼片上。将鲜柠檬榨汁并喷洒在罗非鱼片上。
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7
将切碎的大蒜、海盐以及黑胡椒撒到肉片上。将2瓣切碎的大蒜和海盐以及黑胡椒粉撒到鱼片上调味。
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8
烘焙罗非鱼20-25分钟。烘焙罗非鱼,直至肉质变白不透明,用叉子测试鱼肉成片状。然后将罗非鱼从烤箱取出。
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9
食用。在罗非鱼上撒2汤匙欧芹,用柠檬片装饰。趁热享用美味菜肴。
方法 2 的 4:
香煎罗非鱼
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1
用冷水冲洗罗非鱼。洗完之后用厨房纸巾拍干。[1]
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2
用食盐和胡椒粉对每一片罗非鱼进行调味。
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3
在一个浅碟子中放1/2杯通用面粉。
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4
按压鱼片使其外侧包裹上面粉,然后将多余的面粉抖掉。
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5
将1汤匙橄榄油在煎锅中用中高火加热。
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6
在热油中煎罗非鱼,直至肉质松散。罗非鱼片的每一面需要煎大约4分钟。
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7
融化2汤匙黄油。你可以在烹饪罗非鱼时做这一步。将黄油放入带盖的微波炉专用烤碟中,微波加热至少30秒,或者是加热至黄油完全融化。
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8
将融化黄油刷在罗非鱼上,然后从煎锅中取出罗非鱼。
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9
食用。在罗非鱼上洒1/2茶匙柠檬汁,趁热食用。你可以只吃罗非鱼,也可以搭配混合蔬菜、土豆条或其他配菜食用。
方法 3 的 4:
烤罗非鱼
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1
预热烤炉的烤架。[2]
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2
在热平底锅上涂油。也可以用铝箔代替。
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3
将意大利干酪、黄油、蛋黄酱和柠檬汁在小碗中混合。将1/2杯意大利干酪、1/4杯软化黄油、3汤匙蛋黄酱和2汤匙柠檬汁混合。最终使混合物呈光滑的奶油状。
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4
用干罗勒、胡椒粉、洋葱粉和食盐对意大利干酪混合物进行调味。在奶油状混合物中加入1/4茶匙干罗勒、1/4茶匙黑胡椒粉、1/8茶匙洋葱粉和1/8茶匙食盐。将其与奶油状物质充分混合,然后放到一边备用。
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5
在平底锅中将罗非鱼单层摆放。在提前准备的平底锅中摆放900克罗非鱼片,使罗非鱼完全盖住锅底而又不重叠。
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6
烤鱼片。首先,在距离热源几十厘米的距离烤2-3分钟,然后将鱼片翻转过来再烤2-3分钟。完成之后将鱼片从烤箱取出。
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7
在鱼片的顶部抹上意大利干酪混合物。用勺子涂上混合物。
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8
再将罗非鱼烤2分钟。烤罗非鱼直至干酪混合物呈现棕色,且用叉子叉鱼肉之时肉质成片。注意不要烘烤过头,否则会使干酪混合物如橡胶般或者烤糊。
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9
食用。趁热食用最是美味。可单独食用,也可搭配糙米、芦笋以及其他各种菜肴食用。
方法 4 的 4:
罗非鱼酸橘汁腌鱼
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1
将生罗非鱼剁成小段。切成至少1英寸(2.5cm)长的长条,然后放入一个大碗。[3]
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2
用酸橙汁腌罗非鱼。将15个橙子榨汁倒入装着罗非鱼的大碗里,直至将鱼完全淹没。如果碗里的橙汁已经足以没过罗非鱼,那就没有必要用掉所有的橙汁了。
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3
将番茄、红洋葱和黄瓜在碗里混合。1个切丁番茄、1/4个切丁红洋葱和2个切丁去皮有籽黄瓜与罗非鱼小段充分摇匀,不要过度摇晃,否则罗非鱼小段会变成糊状——只需要将所有配料混合均匀即可。
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4
拌入芫荽叶、盐和胡椒。拌入1/2束切碎的芫荽叶以及食盐、胡椒粉进行调味。
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5
将酸橘汁腌鱼在冰箱中至少放1小时。这样便有足够的时间使罗非鱼被橙汁和香料腌制。你也可以在冰箱中放的更久一点儿——几个小时或整个晚上。
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6
食用。在食用之前可以先尝一下,如果需要可以多加入一些盐和胡椒调味。将这道酸橙汁腌鱼放在玻璃碗或马提尼酒杯中,趁着冰凉尽快食用。
小提示
- 罗非鱼非常温和,许多人认为其本身没有味道。如果打算烧烤,在烹饪之前至少腌制30分钟左右。这样会使罗非鱼具有强烈的大蒜以及生姜味。
警告
- 对于肉质精细的鱼类,比如罗非鱼,其腌制时间不要超过30分钟,否则鱼肉便会开始分解变软。