橄欖油泡西班牙香蒜蝦 

大蝦 10隻 

橄欖油 6~7大匙

大蒜切片 ㄧ整顆量

太白粉 適量 

檸檬一顆 

鹽與白胡椒 適量 

紅椒粉 適量 

作法：

1. 蝦洗淨，去頭（保留）去殼，將蝦剖半去腸泥，用太白粉醃蝦仁約2-3分鍾後洗乾淨蝦仁，用餐巾紙擦乾

2. 橄欖油爆蝦殼至熟酥狀，取出蝦殼，加入蒜頭片開中小火慢煸蒜片至金黃色 

3. 放入去殼的鮮蝦開中火煎炒到蝦子熟透，白胡椒鹽紅椒粉調味

4. 盛盤後刨上檸檬皮

免開火五分鐘內搞定的鮪魚酪梨沙拉 

Tuna Avocado Salad 

因為加入酪梨與水煮蛋就可以省去美乃滋,所以更加健康
如果有多做,可以加入三明治裡,這會是超級棒的鮪魚三明治內餡

食材(約3人分)
酪梨   半顆(切塊)
鮪魚罐頭   一罐(瀝乾)
小黃瓜   一條(切塊)
小番茄   約15顆(切塊)
美生菜   2片 (手撕小片)
水煮蛋   2顆(切片)(自己煮水煮蛋方法,冷水加入蛋,小火煮15-20分鐘即完成)
洋蔥  1/4顆(切絲)

調味料
檸檬汁 一顆
冷壓初榨橄欖油 2大匙
鹽與黑胡椒 適量

作法
1. 將所有食材拌入調味料即完成

食譜 Recipe: Sole à la meunière with spinach Serve with fruit salad, and homemade wholemeal bread. For dessert, homemade white chocolate truffle dusted with cocoa powder.鱈魚排與菠菜和水果沙拉,加上自製全麥麵包與自製白巧克力松露撒上可可粉

Sole/Cod fillet with spinach. Serve with fruit salad, and homemade wholemeal bread. For dessert, homemade white chocolate truffle dusted with cocoa powder.

鱈魚排與菠菜和水果沙拉,加上自製全麥麵包與自製白巧克力松露撒上可可粉

Sole à la meunière

鱈魚排

材料

1 大匙 麵粉

鹽,胡椒調味

1鱈魚排

25克奶油

1/2大匙 切碎的巴西利(或香菜)

1/2檸檬汁

做法

1.混和麵粉,鹽,胡椒.抹在鱈魚排兩面

2.將一半奶油塗在於鱈魚排兩面上

3.燒熱平底鍋,煎鱈魚排兩面至金黃,取出

4.在同一平底鍋加入剩下奶油,切碎的巴西利,檸檬汁,煮10秒.淋在鱈魚排.

配菜:奶油炒菠菜和水果沙拉,加上我自己做的全麥麵包與自製白巧克力松露撒上可可粉

Ingredients

·         1 tbsp plain flour

·         salt and freshly ground black pepper 

·         1 sole/cod fillets, skin removed

·         25g/2oz butter, softened

·         1/2 tbsp chopped fresh parsley

·         1/2 lemon, juice only

Preparation method

1. Sift the flour onto a large plate and season, to taste, with salt and freshly ground black pepper. Pat the fish fillets dry with kitchen paper, then dredge them in the flour, until lightly coated on both sides.
2. Spread half of the butter over the top of each coated sole fillet.
3. Heat a large non-reactive frying pan over a medium heat, then place the sole fillets, buttered sides down, into the pan and gently fry for 2-3 minutes, or until golden-brown.
4. Carefully turn over the fish fillets and fry for a further 2-3 minutes on the other side, until the sole is golden-brown and cooked through.
5. Transfer one cooked sole fillet to each of two warm serving plates.
6. Add the remaining butter to the pan the fish was cooked in and increase the heat to high. When the butter is foaming, add the parsley and lemon juice and stir for 10-15 seconds.
7. To serve, spoon the lemon butter sauce over the sole. Serve immediately.

http://uktv.co.uk/food/recipe/aid/629531