The Delicious Pan-fried Salmon 香煎三文鱼

helene (72)in #food • 8 years ago

Today I will share with you the delicious fried salmon .
The nutritional value of Salmon is very high. It contains very rich in unsaturated fatty acids, unsaturated fatty acid is one of the indispensable elements to maintain cellular normal physiological function .

Maintaining normal content of unsaturated fatty acids in the human body, can effectively improve the activity of brain cells and boost high-density lipoprotein cholesterol,
and have very great help for the prevention and treatment of cardiovascular disease.

In addition, it can effectively reduce blood cholesterol and blood lipids, enhance brain function, prevent vision loss , prevent and treat Alzheimer's disease and other effects.

There are many kinds of methods about cooking.
It normally takes a few minutes to cook it ,because the salmon contains much water and fat, so don't need to cook it for much long time,otherwise the meat become dry hard,taste bad .
So you don't miss the food that is both nutritious and easy to operate .

Ingredients:

a piece of salmon
broccoli
potato
Pepper
salt
Cooking oil
garlic

Instructions:

1 wash the piece of salmon,dry it .add the salt and the pepper on the both sides of it. salted for 30 minutes.

2, divide the broccoli into many small parts, soak it with water for 10 minutes，when soaking,you can add a teaspoon of salt to the water to remove pesticide preferably .then wash out and set aside.

3, add water to a pot,heat it , as it boils and add in the broccoli for 30 seconds, adding 2 drops of edible oil can make it more green . Quickly remove and soak it in cold water for a few seconds ,remove the cold water, set aside.

4, add salt, chopped garlic, olive oil and a little of sesame oil. Mix well.

5 peel the potato and cube it , to prevent oxidation you can put it in the water.

6, heat the pot ,add in oil ,next add the potatos to the pot, fry until golden on both sides, the process need for about 2 to 3 minutes.

7, put the fried potatoes in a baking tray wrapped with tinfoil and sprinkle some salt and pepper, preheat the oven to 160 degrees, bake for 15 minutes.

the broccoli and the potato are ready.

8, heat the pan, place the salted salmon in it, fry one side of it until golden brown, then fry the other side of it. （don't need to add oil, because it contains much fat.)

9, put the fried salmon on a plate, cut into small pieces , served with the cooked broccoli and potatoes .

Enjoy it.

香煎三文鱼

三文鱼的营养价值非常高，含有非常丰富的不饱和脂肪酸，不饱和脂肪酸是保证人体内细胞正常生理功能不可缺少的元素之一。
人体内保持正常含量的不饱和脂肪酸，可以有效提高脑细胞的活性和提升高密度的脂蛋白胆固醇，从而对防治心血管疾病有非常大的帮助。
此外，它还能够有效的降低血胆固醇和血脂，具有增强脑功能、预防视力减退和防治老年痴呆等多种功效。

三文鱼含有较多的水分和脂肪，所以用于烹制热菜时，加热的时间不宜长，否则成菜后，肉质会干硬，吃起来口感不佳。

原料：

三文鱼一块
西兰花
土豆
花椒
盐
食用油
蒜末

做法：

1、三文鱼洗净，沥干水分，用盐花椒粉腌制30分钟。
2、西兰花掰小朵，用盐水浸泡10分钟，洗净捞出备用。
3、锅内烧开水，放入西兰花焯30秒，可滴2滴食用油，会使西兰花更绿。迅速捞出，过冷水，沥干水分装盆备用。
4、加入盐，蒜末，橄榄油，少许香油拌匀。
5、土豆去皮，切块，防止氧化可放水里。
6、热锅下油，土豆放入锅内，煎至两面金黄，大约2-3分钟。
7、煎好的土豆放入铺好锡纸的烤盘内，撒上盐和胡椒粉，烤箱预热160度，烤15分钟。
8、腌制好的三文鱼，放入平底锅内，一边煎至表面金黄，再煎另一面。
9、煎好的三文鱼切块装盘，加上（做好的西兰花和土豆）配菜即可食用。