急冻海鲜如何辟腥味雪藏味?鱼扒很高脂?营养师教2步骤辟味 推介4款低脂海鲜食谱
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海鲜比肉类低卡低脂?想吃海鲜又怕腥?急冻海鲜要如何处理?“尚营坊”营养师团队教选择低脂海鲜,并分享4款低脂海鲜减肥食谱。他们指出,只需2个步骤就可辟除急冻海鲜的腥味、雪藏味!
减肥推介7大低脂海鲜 鱼扒最高脂?
“尚营坊”营养师团队在Facebook专页发文表示,鱼肉是低脂海鲜,但要留意选择鱼肉时,应该尽量避免选择4大高脂部位,包括:鱼扒、鱼头、鱼腩和鱼皮,建议选择鱼背或鱼尾(去皮)的部位。
另他们指出,并非所有鱼肉也是低脂选择,其中,白鳝和比目鱼也是较高脂的鱼类。到底哪些海鲜较低脂?
7大低脂海鲜
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“尚营坊”营养师团队建议,可选择以下7种低脂海鲜:
- 蠔
- 虾
- 蚬
- 带子
- 蟹肉
- 鱿鱼
- 鲍鱼
急冻海鲜如何辟腥/辟雪藏味?只需2步骤!
很多人会选择方便快捷的急冻海鲜,但又怕腥难解冻?“尚营坊”营养师团队指,解冻急冻海鲜只需2个步骤!
急冻虾、急冻带子和冰鲜鱼的鱼腥味和雪藏味又如何去除?营养师亦教辟味小技巧。
急冻海鲜解冻/辟腥味/辟雪藏味方法
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解冻秘诀:
- 提前将海鲜从冰格转移到保鲜格中,让它在自然温度下解冻。
- 连同包装袋浸水至完全解冻。
3种常见急冻海鲜辟味方法:
- 冰鲜鱼:将盐搽在鱼肚及鱼身醃约1小时,彻底冲洗干净后于烹调时加入姜葱,可辟除鱼腥及雪藏味。
- 急冻虾:解冻后印干水份,再用胡椒粉/米酒醃,辟走腥味烹调时拌入少量蛋白,可令虾仁更滑身。
- 带子:带子水份带有腥味,在调味前先用厨房纸抹干
中式煮法:以米酒醃,烹调时加入姜片
西式煮法:煎香后,加入白酒继续煎成金黄色
营养师推介4款低脂海鲜食谱
减肥也可以吃海鲜餐!“尚营坊”营养师团队教用鱼、虾、花甲等的低脂海鲜,可以制成以下4款食谱。
低脂海鲜食谱
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1. 豉汁蒸仓鱼
做法:
- 将仓鱼洗净印干水份。
- 用豉汁搽在鱼身和鱼肚上。
- 用大火隔水蒸约8-10分钟即可。
豉汁材料:
- 豆豉 2茶匙
- 蒜蓉 2瓣
- 蠔油 1茶匙
- 砂糖 1/2茶匙
2. 花雕醉虾
做法:
- 煮一锅热水,转至中小火。
- 加入虾煮约4分钟或至虾弯曲成U形。
- 将虾浸泡在冰水中,保持肉质爽口。
- 拌匀花雕汁材料,加入虾中,放入雪柜浸泡过夜。
花雕汁材料:
- 红枣 3粒
- 杞子 1汤匙
- 清水 150毫升
- 糖2茶匙
- 盐1茶匙
- 花雕/绍兴酒 150毫升
- 糟卤100毫
延伸食法:可以使用此食谱制作醉鲍鱼、醉花螺等
3. 豉椒炒花甲
做法:
- 将花甲冲洗干净。
- 洗净三色椒并去籽,洋葱去衣,切成片。
- 烧热油,加入洋葱和三色椒炒香,盛起备用。
- 加入花甲炒至微微开口,然后加入豆豉蒜蓉酱,洋葱和三色椒翻炒,再加入生粉水快炒至收汁,即成。
豆豉蒜蓉酱材料:
- 豆豉 2茶匙
- 蒜蓉 2瓣
- 指天椒 1只
- 蠔油 1汤匙
- 生抽 2茶匙
- 米酒 1汤匙
预先准备生粉水:生粉1茶匙+清水 2茶匙搅拌均匀备用
延伸食法:
- 可加入虾子面制成炒面
- 豆豉蒜蓉酱也适合用于蒸扇贝及蛏子用
4. 意式蕃茄煮鱼柳
做法:
- 鲶鱼柳洗净,印干水份,用黑椒及盐醃约15分钟
- 烧易洁镬,下少许油,将鱼柳两面煎至金黄色,盛起
- 跟着步骤准备好百搭蕃茄酱后
- 加入已煎香的鱼柳,用小火煮2分鸡即成
百搭蕃茄酱:
- 车厘茄 15粒
- 西芹 1条
- 甘荀 1/2条
- 青椒1/2个
- 洋葱1/4个
- 蒜头2粒
- 油1茶匙
调味酱
- 茄膏 2汤匙
- 罐头蕃茄碎 100毫升
- 水100毫升
- 砂糖 1茶匙
- 干香草 适量
- 黑胡椒 适量
- 盐适量
做法:
- 蔬菜材料先切碎炒香
- 加入茄膏炒匀
- 加入蕃茄碎及水煮8分钟,最后以干香草、黑椒及盐调味。
T10
---------------------------------------------
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