♡香煎三文鱼 Pan Fry Salmon Fish♡

周一无饭简易晚餐，

*香煎三文鱼*

新鲜的三文鱼好鲜甜，只下少许盐巴和黑胡椒，

再搭配牛油炒西兰花和玉米，

健康晚餐吃得开心♡♡♡

香煎三文鱼材料：

三文鱼 1块（约300克）

盐巴 少许

黑胡椒粉 少许

做法：

1.将三文鱼洗净，用厨房纸吸干水份，撒上盐巴和黑胡椒，备用。

2.预热平底锅，倒入1大匙食油，将三文鱼放入锅内，以中小火慢煎至三文鱼皮酥脆及鱼肉两面金黄色即可上碟。

*其实三文鱼煎至8分熟就可以上碟了，但是我比较喜欢肉质煎至较干身的口感。

*三文鱼本身有油，煎的时候会出油，所以不必加太多油去煎。煎好后平底锅里剩余的油别倒掉，保留来炒西兰花和玉米。

蒜香牛油炒西兰花和玉米材料：

西兰花 1棵，切小朵后洗净

玉米 1条，切块

红萝卜 1条，去皮切滚状

蒜末 1大匙

牛油 1大匙

盐巴 少许

鸡粉 少许

胡椒粉少许

做法：

1.准备一小锅水，待滚后放入玉米和萝卜，煮约3分钟，捞起沥干备用。

2.预热刚才煎鱼的油，加入1大匙的牛油，待溶化后爆香蒜末，加入少许盐巴、胡椒粉和鸡粉

3.倒入西兰花快速翻炒至熟，期间可以加入少许的热水。最后加入已煮熟的玉米和红萝卜，拌均匀即可上碟。

Pan Fry Salmon Fish Ingredients:

1 Piece of SAlmon Fish（300g）

pinch of salt 

pinch of black pepper

Method：

1.Washed & clean the salmon fish, use kitchen towel to dry up the fish, sprinkle some salt & black pepper on the salmon, set aside.

2.Preheat a pan with a tablespoon of oil, pan fry the salmon under medium low heat until the skin is crispy & the fish meat golden brown, dish it on a plate.

*You can pan fry the salmon fish until 80% cook, but I love the fish meat 100% cook texture.

*Reserve the remain oil for stir fry broccoli & sweet corns.

Pan Fry Salmon Fish Vs Stir Fry Broccoli & Sweet Corns with Butter：

1 piece of broccoli,cut into medium pieces, washed & drained

1 sweer corn, chunk into medium pieces

1 carrot, removed skin & rollcut

1 tablespoon of minced garlic

1 tablespoon of butter

salt to taste

chicken powder to taste

dash of pepper

Method：

1.Prepare a small pot water, bring it to boil, cook the sweet corns & carrots for about 3 minutes. Drained & set aside.

2.Preheat the remain oil from pan fry salmon, add in butter. Once the butter melt, saute garlic until fragrance. Add in seasoning.

3.Pour in broccoli, stir fry in quick, you can add in some hot water. Stir fry until the broccoli become soft. Pour in the sweet corns & carrots, sitr & mix well.