香煎鯖魚燴鷹咀豆配柑橘汁

Ingredients:

香煎鯖魚燴鷹咀豆配柑橘汁

香煎鯖魚燴鷹咀豆配柑橘汁

Mackerel and Chickpeas in Citrus Sauce

(2 Servings)

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材料:

• Smart Choice鯖魚1條
• 麵粉2湯匙(加少許鹽及黑胡椒調味)
• 橄欖油1湯匙
• 洋蔥1個,切碎
• 蒜肉2瓣,切片
• 球莖茴香1個,切片
• 鷹咀豆600克,去乾水
• 橙1個榨汁,半個橙皮磨蓉
• 檸檬1個,半個榨汁及半個檸檬皮磨蓉,半個切角待用
• 蔬菜清湯250ml
• 紅辣椒1隻,去核切碎
• 新鮮荷蘭芹15克,切碎

Ingredients:

• 1 whole Smart Choice Mackerel
• 2 tablespoons plain four, seasoned with a little salt and ground black pepper
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 garlic cloves, sliced
• 1 fennel bulb, sliced
• 600g chickpeas, drained
• 1 orange, juiced, plus 1/2 zested
• 1 lemon, 1/2 juiced and finely zested, 1/2 cut into wedges, to serve
• 250ml vegetable stock
• 1 red chili, deseeded and chopped
• 15g fresh parsley, finely chopped

做法:

1. 將鯖魚解凍,清洗乾淨抹乾水,起出4片鯖魚柳;
2. 將鯖魚柳放在已調味的麵粉內,裹上一層薄薄的麵粉;
3. 在煎鍋燒熱1/2湯匙橄欖油,放入鯖魚柳,皮向下煎2分鐘。翻另一面續煎1分鐘。將鯖魚柳取出放碟上;
4. 在同一煎鍋內放入餘下1/2湯匙橄欖油燒熱,放入洋蔥碎、蒜片及球莖茴香片,翻炒至軟身;
5. 加入鷹咀豆、橙汁、檸檬汁、蔬菜清湯及紅辣椒碎,細火煮至汁收乾一半,此時可加鹽調味。放回煎過的鯖魚煮至熱透;
6. 取一碗把荷蘭芹、橙皮及檸檬皮拌勻;
7. 將煮好的鷹咀豆及球莖茴香先放上碟,再將鯖魚柳放上面,最後散上荷蘭芹及柑橘皮蓉。

Instructions:

1. Defrost the Mackerel from froze, wash, drain and dried with towel. Filleted 4 pieces from the fish.
2. Coat the mackerel fillets in the seasoned flour.
3. In a large frying pan, heat 1/2 teaspoon olive oil. Fry the mackerel, skin side down, for 2 minutes. Flip over and cook for 1 minute more. Remove from the pan.
4. Using the same pan, heat the remaining oil. Cook the onion, garlic and fennel, until softened.
5. Add the chickpeas, citrus juices, stock and chilli, and bring to a simmer. Simmer until the liquid has reduced by half; season. Return the fish to the pan to warm through.
6. Combine the parsley, orange zest and lemon zest in a bowl.
7. Place the chickpea mixture on the plate and top with mackerel fillets. Scatter over the parsley and zest mixture and serve.