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！