煎炸鳕鱼配土豆泥
用面粉裹衣煎至金黄酥脆的鳕鱼片，搭配奶油土豆泥，配柠檬楔。
- 烹饪时间
- 35 分钟
- 份量
- 644 kcal
- 材料
- ≈ $2.71
- 蛋白质
- 38 g
材料
- 1 Hake fillet包装 600 克 约等于 $6.50 180 克
- 2 Potatoes≈ $2.19 每千克 250 克
- 3 Wheat flour 15 克
- 4 Milk 2.5%包装 930 毫升 约等于 $0.88 60 毫升
- 5 Butter包装 180 克 约等于 $1.58 10 克
- 6 Sunflower oil 15 毫升
- 7 Lemon≈ $4.70 每千克 15 克
- 8 Salt 2 克
- 9 Ground black pepper 按口味
灰色行表示常备食材：盐、油、香料。它们不计入每份价格。
做法
削皮后将土豆切成3厘米见方的块，放入沸水锅中煮15分钟，煮至软烂。
沥干水分，加入热牛奶和黄油捣成光滑的土豆泥，盖上保温。
用纸巾将鳕鱼片拍干，检查是否有刺，撒上盐和胡椒粉，再裹上一层面粉。
中火热锅，倒入食用油，烧热1–2分钟。
每面煎4分钟，直到鳕鱼金黄酥脆，用叉子轻松能分离成丝。
将土豆泥盛盘，鳕鱼片放在旁边，配上柠檬楔一起上桌。
小贴士
- 为什么这样做
- Pat the hake dry before seasoning to prevent steam from forming in the pan, which keeps the crust crisp instead of soggy. Overlapping fillets lowers the pan temperature and makes them steam instead of fry.
- 可替换食材
- Use 15g plain flour instead of wheat flour if unavailable; swap sunflower oil for 15g olive oil but watch for smoke. Replace milk with 60g yogurt for tangier mash but add 5g butter to balance.
- 常见错误
- Overcooking the fish turns it opaque and rubbery. Check doneness when it flakes easily with a fork and is golden, not brown. Undercooked hake stays translucent and gummy.
- 保存与加热
- Eat fresh or within 2 days; reheat mashed potatoes in the microwave for 1 minute, covered, then stir. Freeze the fish only if breaded. Thaw in the fridge overnight before reheating.
- 搭配建议
- Pair with steamed green beans and a sprinkle of salt for a simple weeknight dinner. Add a side of buttered peas for a kid-friendly meal.
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