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  • What's up Food Tuber's. Okay, so we're gonna do a super simple

    各位饕客好。今天我們要來烹煮一道

  • midweek healthy meal. Super beautiful. Pan cooked salmon,

    非常簡單又健康的週間料理。美麗無比的香煎鮭魚

  • cous cous, asparagus, courgettes. It's gonna be really quick.

    佐北非小米飯、蘆筍,以及櫛瓜。很快就能完成

  • It's healthy. About 600 calories. We're eating the rainbow.

    而且很健康,大約600大卡。我們每天都要攝取五蔬果

  • We've got two of our five a day. Pretty much this is the stuff that my missus loves

    這道佳餚便有兩蔬果的分量。我太太非常愛吃

  • okay. Firstly, our carb is cous cous. 75 grams per person.

    首先,主要澱粉為北非小米飯,一人份75克

  • 150. Cover it with some boiling water.

    150度煮沸的水蓋過小米飯

  • About a centimeter above where the cous cous sits.

    大約高過小米飯一公分即可

  • Basic seasoning goes in, and if you wanted to put a little

    放入基本的調味料,或者你可以放入一些

  • I don't know, mint tea bag in there, you could. Slice of lemon

    薄荷茶包、檸檬片

  • you could. Oh my God, a herb in there. You could.

    你看,放香草進去也可以

  • So that goes in, and also we'll put our plates

    放進去之後,我們將盤子

  • above here as well, and you might even get a warm plate instead a cold plate.

    蓋在上面,你的盤子會因此受熱加溫

  • So that's a good start. 0 effort. 0 work. Our pan here

    這是一個好的開始,毫不費工夫。平底鍋在這裡

  • is getting quite hot now. Medium-low heat. We've got a lovely

    已經開始變熱。轉中小火。我們有條可愛的魚

  • fish. Two beautiful salmon fillets there. Skin on, but it's been scaled,

    兩塊漂亮帶皮的鮭魚,但這已經依比例切割

  • and it's been de-boned.

    並且去魚刺

  • It's a lovely oily fish. Omega 3 is really, really good for you.

    它是條富含脂肪的魚,Omega 3對身體非常好

  • So what I wanted to show you was two ways to cook it. Take the salmon fillet like this

    現在我要教你兩種烹調方式。將這一塊鮭魚

  • and slice it into little centimeter slices. This is gonna cook

    切成公分寬的大小,每塊需要將近

  • in about two minutes. So that's proper fast food.

    2分鐘的時間烹煮,真的很迅速

  • I'm then going to have a chunk. Score

    另一塊較大塊的鮭魚,在魚皮上劃刀

  • the skin, and its gonna let the heat in efficiently. So I'm gonna put salt and pepper

    這動作會讓食物均勻受熱。現在兩邊都灑上鹽巴和胡椒

  • on both. Go skin side down with the chunk,

    大塊的魚肉,魚皮朝下

  • into the pan. A lot of people don't like

    放至平底鍋中。很多人不喜歡

  • soft fish skin. They pull it off. If you get it crispy

    軟嫩的魚皮,都直接去除。如果你將魚皮煎至焦脆

  • they want to eat it. If you just put your hand on it for 10 seconds,

    他們都願意吃下肚。如果你將手放在魚上10秒鐘

  • you give full contact to the skin, which means

    魚皮完全接觸平底鍋,也就是說

  • full crispiness. You're gonna get like a kinda fish

    會更焦脆。你會烹煮出一道脆皮魚料理

  • crackling. You see the heat cooking the fish.

    你看魚肉正不斷的加熱煮熟

  • Cous cous is on. Fish is on. Lets celebrate some veg.

    北非小米和鮭魚已下鍋。現在換蔬菜上場

  • Asparagus. A little handful per person.

    蘆筍,一個人大約一把的量

  • Grab the end like this and see how it naturally snaps.

    抓住尾端,輕易的就能扳斷

  • So that's where the soft succulent asparagus

    這個部位是蘆筍軟嫩多汁的地方

  • goes to more complex woody asparagus, which is gonna be chewy.

    以及粗莖的交接處,會十分難咀嚼

  • I'm gonna cut the asparagus at an angle, just because I like it.

    我要將蘆筍以斜刀切段,因為我喜歡

  • Beautiful nutritious veggie. There's our asparagus.

    美麗營養的蔬菜。處理完蘆筍後

  • Add a little olive oil and I'm gonna add the asparagus.

    加入些許橄欖油,把蘆筍放上去

  • Let's just turn the fish now.

    現在將魚翻面

  • Lovely and golden. Look at that. Crispy as you like.

    漂亮的金黃色。你看看,多麼的焦脆

  • The asparagus you can just jiggle around. You see it picking up some colour.

    稍微的撥動蘆筍,已經開始上色了

  • Next up zucchini, or courgette as we call in England. I'm gonna cut it a little bit

    下一個上場的是櫛瓜,英國稱之為美洲南瓜。將櫛瓜切斜刀

  • like the asparagus

    跟蘆筍一樣

  • at an angle. So this goes in there. The sliced fish

    放進鍋中。這些魚片

  • is gonna cook much quicker. I'm gonna turn this

    非常容易煮熟。現在我將這鮭魚翻面

  • salmon, very very different, is gonna take twice the time

    跟魚片不一樣,它需要花兩倍的時間烹煮

  • I don't want to over cook this veg. If you keep cooking it, you gonna deplete

    我不想把蔬菜煮老,如果你一直煮它,會把蔬菜中

  • all those lovely

    美味元素

  • erm, all the lovely goodness and nutrients in there. But I do want to big up flavour.

    所有有價值的營養成分給煮掉。但我想要提升味道

  • So I'm just gonna take a chili

    拿出一條辣椒

  • remove the stalk and I want to get rid of the seeds.

    去除辣椒頭以及辣椒籽

  • Use the tip of your knife just to scrape it out, and

    用刀尖的部分刮除

  • just finely chop it until you're happy with it.

    剁碎到你開心為止

  • So, the salmon is nearly there. The asparagus

    鮭魚快好了

  • and courgettes are looking good.

    蘆筍和櫛瓜皆上色得很漂亮

  • Beautiful. So guys look, the salmon's just come off there.

    完美。你們看,烹調成功的鮭魚

  • These cook in half the time. They look really beautiful.

    這些花一半的時間,看起來很美味

  • Let's just do a quick salsa. Three or four nice juicy tomatoes. Just hack it up.

    現在做個快速的莎莎醬。三或四顆多汁的番茄,將它們切丁

  • If you can get them when they're nice and in season that is half the battle.

    如果你可以買到當季的番茄,你就成功一半了

  • Different colours. Yellows. Basic seasoning. Salt.

    不同顏色。黃色。放入鹽巴

  • Pepper. Olive oil. Extra virgin if you can.

    胡椒、橄欖油調味,特極初榨的橄欖油,如果可以的話

  • Just about a tablespoon. Lemon juice.

    只要一小匙即可。檸檬汁

  • It's gonna work so well with the salmon. Coriander here.

    檸檬汁跟鮭魚非常搭。香菜

  • Finely chop that. This is gonna be tasty.

    切細。一定很好吃

  • I'm just gonna use my hands. That's what's gonna give you

    我用我的手來攪拌。這些材料會創造出

  • that kind of incredible salsa. The cous cous here

    無比美味的莎莎醬。北非小米

  • has heated my plate up, so I've got two lovely warm plates.

    已經溫熱了盤子,現在我就有兩個熱盤子

  • Can you see how it's swelled up. It's totally fluffy.

    看看這小米膨脹的樣子,非常的蓬鬆

  • It's not sticky. Really, really, nice. Now what we can do

    沒有黏稠結塊,非常成功。現在我們要做的是

  • is kiss this with that amazing

    將小米倒入美味的莎莎醬中

  • salsa. Toss-up. This is truly the kind of thing I'll knock up midweek.

    攪拌均勻,這是我週間都會煮的一道菜

  • Start to finish: 10 to 12 minutes. Absolutely.

    從備料到完成,大約10到12分鐘

  • You could have this as a salad the next day. It will get better.

    當然你可以隔天把它當作沙拉吃,會更美味

  • You can have it cold. Lovely asparagus.

    可以冷著吃。賣相極佳的蘆筍和櫛瓜

  • Courgettes. Just gonna whack it on the top. So you've got your three piece of salmon here

    大量的放在上面,接下來擺上三片鮭魚

  • then you've got your salmon steak here. A beautiful crispy skin.

    以及鮭魚塊,漂亮焦脆的魚皮

  • And then a nice spoon of natural or Greek yogurt.

    再一匙天然的希臘優格

  • Super, super nice. Works really well with cous cous. Beautiful colours.

    超級美味,和非洲小米非常搭配,顏色真漂亮

  • Having that little light salsa on the top is so beautiful. Look at that.

    再淋上些許的莎莎醬在上頭,你看,多賞心悅目

  • Who said healthy food had to boring? So guys

    誰說健康食物很難吃

  • that is my beautiful pan-cooked salmon

    這道是美麗的香煎鮭魚

  • with beautiful cous cous, asparagus, courgette.

    佐美味的北非小米、蘆筍以及美州南瓜

  • If you like it give us a thumbs-up. If you have any comments about what you do put in

    如果你喜歡,幫我們點個讚。如果你有任何意見

  • comments below

    你可以在影片下方留言

  • Of course, if you haven't subscribed to Food Tube subscribe, it's free.

    當然,趕快訂閱 Food Tube,這完全是免費的

  • Are you mad? Come on! And go and see our sister channel

    你瘋了嗎?拜託!還有快去收看我們的姊妹頻道

  • Drinks Tube as well. So guys, from me until next time.

    Drinks Tube 吧!各位我們下次見

  • Bye!

    再會!

What's up Food Tuber's. Okay, so we're gonna do a super simple

各位饕客好。今天我們要來烹煮一道

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    Li-hsin Wang 發佈於 2016 年 01 月 02 日
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