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  • Salmon is a rich, flavorful fish, and one of the healthiest foods.

    鮭魚是種風味豐富的魚類,也是最營養的食物之一

  • It's a top source of heart healthy omega-three fatty acids.

    是對心臟有益的Omega-3脂肪酸的主要來源

  • And a great protein source.

    也是一種優良的蛋白質來源。

  • We're going to show you how to choose the best cuts of this fantastic fish.

    這麼棒的魚類,我們要教你如何挑選最棒的部分。

  • Then, how to cook it to perfection in five easy steps.

    然後用5個簡單的步驟完美料理它。

  • Step One: Choose center cuts.

    第1步:挑選中心部位(肚子)的切片

  • Center cuts have more fat and more tender than tail cuts.

    中心部位(肚子)的切片含有較多油脂,也比尾巴部分柔軟

  • Look for center cuts of equal thickness, so they cook evenly.

    選擇厚度平均的中心部位切片,烹飪時受熱才會平均

  • Step Two: Prep the Salmon.

    第2步:處理鮭魚

  • Remove salmon from the refrigerator twenty minutes before cooking.

    要料理的前20分鐘,將鮭魚從冰箱拿出來

  • This take the chill off the fish and reduces cooking time.

    這樣可以將魚肉退冰,也縮短烹煮時間。

  • Preheat the oven to 475.

    將烤箱預熱到華氏475度(約攝氏246度)。

  • Check for pin bones. Run you hand along the back of the fish,

    檢查魚刺。用手沿著魚肉背部撫摸

  • feeling for small, protruding bones.

    感覺看看有沒有小小,突出的小魚骨

  • If you find one, used tweezers, or needle nose pliers, to pull out the bone.

    如果有的話,用夾子或尖嘴鉗把魚刺拔出。

  • Step Three: Heat the pan.

    第3步:熱鍋

  • Add a bit of butter or olive oil to a glass of ceramic baking dish,

    在陶瓷烤盤或烤盤紙上放一點牛油或橄欖油

  • or a cooking sheet.

  • Place the pan in the preheated oven for about 5 minutes.

    將烤盤放進預熱好的烤箱中5分鐘

  • The heated, oiled pan is the way you get a crispy, flavorful crust

    用預熱好、裹上油的烤盤可以料理出香脆、滋味豐富的魚皮

  • without over cooking salmon.

    而不會把鮭魚煮的過熟。

  • Step Four: Season the salmon.

    第4步:將鮭魚調味

  • While the pan is heating,

    當鍋子正在加熱時,

  • add flavor to your fillets. Rub the flesh side with your favorite herbs.

    將魚排調味。用你喜歡的香草搓揉魚肉。

  • Try dill, tarragon, basil,or italian parsley.

    試試時蘿、龍蒿、羅勒,或義大利巴西利葉

  • You can use fresh, or dried herbs. Dried herbs are more concentrated,

    你可以用新鮮的或乾燥的香草。乾燥香草的味道較濃郁,

  • so you use less. The fresh to dried equivalent is this:

    所以少放一點。新鮮和乾燥香草的比例是:

  • 1 tablespoon of dried herbs is about the same as 3 tablespoons of fresh.

    1湯匙的乾燥香草等於3湯匙的新鮮香草。

  • Step Five: Bake the Salmon.

    第5步:烤鮭魚

  • When the pan is sizzling hot, add the salmon, skin side up.

    當鍋子已經很熱時,將鮭魚魚皮朝上放入

  • Place it in the oven and bake for 4 to 5 minutes.

    將鍋子放入烤箱考4到5分鐘

  • When baking salmon, plan on 10 minutes for every inch of thickness.

    烤鮭魚時,每吋厚度的魚肉大約需要烤10分鐘。

  • Next, to remove the skin from the fillet. Remove the pan from the oven.

    接下來,將魚皮跟魚肉分開。從烤箱中拿出鍋子。

  • Using a sharp knife, peel off the skin. If it doesn't remove easily,

    用一把鋒利的刀子把魚皮取下。如果魚皮跟魚肉不容易分開

  • Put the fillets back in the oven for another 2 minutes.

    把鍋子放回烤箱再烤2分鐘。

  • When the skin is removed,

    當魚皮被取下,

  • Season this skin side with salt and pepper.

    用鹽和胡椒調味魚皮。

  • Gently turn the fish, season the other side with salt and pepper.

    輕輕地將魚肉翻面,用鹽和胡椒將另一面魚肉調味

  • Put it back in the oven for 3 to 5 minutes.

    然後放回烤箱再烤3到5分鐘。

  • Here's the doneness test: Your salmon is cooked when

    測試魚肉主熟的方法:當鮭魚煮熟,

  • it is firm, not mushy.

    肉質會變紮實,而不會軟軟的。

  • It should be opaque throughout, and just beginning to flake.

    顏色會變得不透明,魚肉會呈塊狀分離。

  • The fish continues to cook once it's out of the oven.

    就算鍋子離開烤箱,魚肉還是會繼續被加熱,

  • So remove the salmon when it's slightly under done.

    所以要在鮭魚完全煮熟之前從烤箱裡拿出來。

  • Don't over cook salmon. Under done is better than over done.

    不要將鮭魚煮的過熟。不熟比過熟好。

  • Serve your salmon as it is, with the squeeze of fresh lemon,

    煮好的鮭魚擠上一點檸檬汁,佐上清脆的沙拉

  • topped with a chunky fruit salsa.

    加上厚實的水果莎莎醬後直接上菜。

  • Or tossed with pasta and a light cream sauce.

    或著跟義大利麵和清爽的奶油醬汁輕輕繳拌。

  • Cook extra filets to make salmon salad to eat the next day.

    剩下的魚排可以隔天煎了做鮭魚沙拉。

  • Healthy, delicious, and easy to cook,

    健康、美味,又容易料理,

  • salmon is the ideal way to add flavor and protein diversity

    將鮭魚加入你每週的晚餐菜單是

  • to your weekly dinner menus!

    增添風味和變化蛋白質攝取的好選擇!

Salmon is a rich, flavorful fish, and one of the healthiest foods.

鮭魚是種風味豐富的魚類,也是最營養的食物之一

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B1 中級 中文 美國腔 鮭魚 魚肉 魚皮 烤箱 鍋子 香草

【料理食譜】鮭魚料理輕鬆上桌! (How to Cook Salmon)

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    Jen Lin 發佈於 2015 年 12 月 19 日
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