白菜豆腐肉片鮮魚湯
難度
medium材料
牛鰍魚 1條豆腐 2磚
瘦肉 半斤
白菜 1斤
薑片 3片
醃料
生抽 2茶匙糖 半茶匙
胡椒粉 少許
酒 少許
步驟
- 瘦肉洗淨切片，加醃片醃片刻。
- 先將牛鰍魚洗淨，特別洗乾淨內臟。
- 白菜洗淨，豆腐出水切件。
- 燒熱鑊爆香薑片，以牛鰍魚略煎片刻。
- 將滾水加入。
- 待滾後放入肉片和豆腐，待滾後再加入豆腐和白菜滾20分鐘即成。
營養顧問話你知
魚湯一向都不會是兒童的至愛，但若果懂得利用醃料配合巧妙制法，相信兒童亦會喜愛。白菜豆腐肉片鮮魚湯既滋補，又營養豐富；白菜味道鮮甜，鮮魚、肉片不但蛋白質豐富，加上豆腐中的鈣質，可算是營養之最。再者，肉片採用瘦肉作素材能減少湯水中脂肪含量，因湯水中脂肪含量會隨著烹調時間而增加。因此，從營養學角度而言，中國人的「老火湯」營養價值會較低，而脂肪含量亦會較高。一般情況下，滾湯營養價值會較高，脂肪含量亦比較低，屬較佳選擇。
營養小TIPS
魚類的蛋白質含量約18-22%，而生物利用率一般都頗高。脂肪的種類與魚的類型有關，一般深海魚所含有的奧米加3脂肪酸較多，魚肉更含有豐富的維生素A、D、E、維生素B雜。選購時應選擇新鮮魚，因魚有「腥」味，即反映魚不新鮮，受到微生物污染所造成，而「魚腥」味與一種名為TMAO的化學物生成有關。因此，選擇魚類來製作這個湯水時必需確保新鮮，才能增進該湯水之營養價值。
Bok Choy, Tofu, Fresh Fish Soup
Difficulty
mediumIngredients
Flathead fish 1Tofu 2 blocks
Pork (lean meat) ½ Kg
Bok Choy 1 Kg
Ginger 3 slices
Seasoning for marinating
Soya sauce 2 tea spoonsSugar ½ tea spoon
Pepper a pinch
Cooking wine a little
Steps
- Wash and slice the pork. Marinate it with seasoning.
- Clean the fish, especially the inner part.
- Wash the Bok Choy. Parboil the tofu and cut it into slices.
- Heat up the pan and fry the ginger slices. Then, fry the flathead fish until it’s half cooked.
- Add boiling water into the pan.
- When it comes to a boil, add the pork slices in. Then, add in the tofu and Bok Choy and boil it for another 20 minutes before serving.
Nutrition Analysis
Although fish soup often is not one of children’s favorite choices, but if parents know how to use various seasoning techniques along with superb cooking technique, children might love it. “Bok Choy, Tofu, Fresh Fish Soup” is a nutritious and rejuvenating one. The taste of bok choy is fresh and sweet, along with protein-rich fresh fish and lean meat, as well as calcium-rich tofu, making this soup a superb one. Moreover, choosing lean meat can minimize the fat content in soup, since the fat content in soup will increase as the boiling time increases. From a nutritional perspective, soups that are prepared with prolong cooking time such as the ones often seen in Chinese cuisines are lower in nutrients and higher in fat. In contrast, soups prepared with short boiling time are more nutritious, while lower in fat.
Nutrition Tips
Fish contains approximately 18-22% protein, and the bioavailability of the protein is high as well. With regards to the types of fats, they vary between different types of fishes. In general, fishes such as salmon and tuna contain higher amount omega-3 fats when compared to others. On the other hand, the meat in fish contains vitamin A, D, E and B-complex. When buying fishes, choose the ones that are fresh, since a “fishy-smell” implies that the fish is not fresh, and may be contaminated with microorganisms. The fishy-smell is associated with the formation of a chemical called TMAO. Thus, choose fresh fish to prepare the soup, to make sure it will be a nutritious and delicious one.