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What's up Food Tuber's. Okay, so we're gonna do a super simple
midweek healthy meal. Super beautiful. Pan cooked salmon,
cous cous, asparagus, courgettes. It's gonna be really quick.
It's healthy. About 600 calories. We're eating the rainbow.
We've got two of our five a day. Pretty much this is the stuff that my missus loves
okay. Firstly, our carb is cous cous. 75 grams per person.
150. Cover it with some boiling water.
About a centimeter above where the cous cous sits.
Basic seasoning goes in, and if you wanted to put a little
I don't know, mint tea bag in there, you could. Slice of lemon
you could. Oh my God, a herb in there. You could.
So that goes in, and also we'll put our plates
above here as well, and you might even get a warm plate instead a cold plate.
So that's a good start. 0 effort. 0 work. Our pan here
is getting quite hot now. Medium-low heat. We've got a lovely
fish. Two beautiful salmon fillets there. Skin on, but it's been scaled,
and it's been de-boned.
It's a lovely oily fish. Omega 3 is really, really good for you.
So what I wanted to show you was two ways to cook it. Take the salmon fillet like this
and slice it into little centimeter slices. This is gonna cook
in about two minutes. So that's proper fast food.
I'm then going to have a chunk. Score
the skin, and its gonna let the heat in efficiently. So I'm gonna put salt and pepper
on both. Go skin side down with the chunk,
into the pan. A lot of people don't like
soft fish skin. They pull it off. If you get it crispy
they want to eat it. If you just put your hand on it for 10 seconds,
you give full contact to the skin, which means
full crispiness. You're gonna get like a kinda fish
crackling. You see the heat cooking the fish.
Cous cous is on. Fish is on. Lets celebrate some veg.
Asparagus. A little handful per person.
Grab the end like this and see how it naturally snaps.
So that's where the soft succulent asparagus
goes to more complex woody asparagus, which is gonna be chewy.
I'm gonna cut the asparagus at an angle, just because I like it.
Beautiful nutritious veggie. There's our asparagus.
Add a little olive oil and I'm gonna add the asparagus.
Let's just turn the fish now.
Lovely and golden. Look at that. Crispy as you like.
The asparagus you can just jiggle around. You see it picking up some colour.
Next up zucchini, or courgette as we call in England. I'm gonna cut it a little bit
like the asparagus
at an angle. So this goes in there. The sliced fish
is gonna cook much quicker. I'm gonna turn this
salmon, very very different, is gonna take twice the time
I don't want to over cook this veg. If you keep cooking it, you gonna deplete
all those lovely
erm, all the lovely goodness and nutrients in there. But I do want to big up flavour.
So I'm just gonna take a chili
remove the stalk and I want to get rid of the seeds.
Use the tip of your knife just to scrape it out, and
just finely chop it until you're happy with it.
So, the salmon is nearly there. The asparagus
and courgettes are looking good.
Beautiful. So guys look, the salmon's just come off there.
These cook in half the time. They look really beautiful.
Let's just do a quick salsa. Three or four nice juicy tomatoes. Just hack it up.
If you can get them when they're nice and in season that is half the battle.
Different colours. Yellows. Basic seasoning. Salt.
Pepper. Olive oil. Extra virgin if you can.
Just about a tablespoon. Lemon juice.
It's gonna work so well with the salmon. Coriander here.
Finely chop that. This is gonna be tasty.
I'm just gonna use my hands. That's what's gonna give you
that kind of incredible salsa. The cous cous here
has heated my plate up, so I've got two lovely warm plates.
Can you see how it's swelled up. It's totally fluffy.
It's not sticky. Really, really, nice. Now what we can do
is kiss this with that amazing
salsa. Toss-up. This is truly the kind of thing I'll knock up midweek.
Start to finish: 10 to 12 minutes. Absolutely.
You could have this as a salad the next day. It will get better.
You can have it cold. Lovely asparagus.
Courgettes. Just gonna whack it on the top. So you've got your three piece of salmon here
then you've got your salmon steak here. A beautiful crispy skin.
And then a nice spoon of natural or Greek yogurt.
Super, super nice. Works really well with cous cous. Beautiful colours.
Having that little light salsa on the top is so beautiful. Look at that.
Who said healthy food had to boring? So guys
that is my beautiful pan-cooked salmon
with beautiful cous cous, asparagus, courgette.
If you like it give us a thumbs-up. If you have any comments about what you do put in
comments below
Of course, if you haven't subscribed to Food Tube subscribe, it's free.
Are you mad? Come on! And go and see our sister channel
Drinks Tube as well. So guys, from me until next time.
Bye!
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好美味!Jamie Oliver教你做香煎鮭魚佐番茄北非小米 (Pan-Fried Salmon with Tomato Couscous | Jamie Oliver)

15904 分類 收藏
Li-hsin Wang 發佈於 2016 年 1 月 3 日    Yvonne 翻譯    Sally Hsu 審核
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