煮題COOK EP45|食出好血壓|Ricky👨🏻‍🍳脆脆沙甸魚餅伴檸檬胡麻豆腐汁|Jacky👨🏻‍🍳冬瓜三文魚羹|大廚教煮家常菜|星期一至五晚8:30|好好制作|HOY TV

好好制作 August 29, 2025
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煮題COOK EP45|食出好血壓|Ricky👨🏻‍🍳脆脆沙甸魚餅伴檸檬胡麻豆腐汁|Jacky👨🏻‍🍳冬瓜三文魚羹|大廚教煮家常菜|星期一至五晚8:30|好好制作|HOY TV 近年香港人越來越著重健康,吃住家飯當然都想食得健康!今集主題「食出好血壓 」,兩位大廚跟大家分享健康家常菜的煮食心得!先有Ricky煮一道「脆脆沙甸魚餅伴檸檬胡麻豆腐汁」,健康餐都可以做到色、香、味俱全!Jacky同樣以魚做主題,煮一道「冬瓜三文魚羹」,營養豐富,Jacky還用冬瓜做出燕窩的嫩滑口感,想家中吃得健康又高級,都毫無難度啦! 👨🏻‍🍳Ricky-脆脆沙甸魚餅伴檸檬胡麻豆腐汁 材料: 雞冠草 50克 菠菜 100克 A. 胡麻豆腐汁材料: 芝麻 40克 硬豆腐 150克 乳酪 150克 柚子醬油 20克 鹽 2克 檸檬皮碎 1個 B. 沙甸魚餅材料: 罐頭沙甸魚 200克 洋蔥 100克(切碎絲) 西芹 50克(切片) 蘋果 1個(切粒) 麥皮 20克 鹽 2克 雞蛋 2隻(打散) 麵粉 100克 麵包糠 100克 做法: 1. 雞冠草沖洗掉表面鹽分,再用清水浸5-10分鐘,期間換水數次,瀝乾水, 待用 2. 芝麻放入鑊, 用中火炒香, 倒出待用 3. 將硬豆腐和乳酪放入攪拌機內打成茸,倒出後加入柚子醬油、鹽、檸檬皮碎及炒過芝麻,拌勻後待用 4. 鍋內放入少許橄欖油,放入洋蔥、西芹和蘋果,用中火炒3分鐘,加入沙甸魚再炒1分鐘, 最後拌入麥皮,加鹽調味,盛起攤涼,待用 5. 將(4) 沙甸魚餡做成每個80克的魚餅,再依次蘸上雞蛋、麵粉及麵包糠, 以180℃ 焗7-8分鐘至金黃,待用 6. 菠菜用橄欖油炒熟,放在餐碟上,放上煎好魚餅,四周淋上豆腐汁,最後將雞冠草放魚餅上,即成 👨🏻‍🍳Jacky-冬瓜三文魚羹 A. 蔬菜湯材料: 洋蔥 300克(切小粒) 甘筍 300克(切小粒) 西芹 300克(切小粒) 水 2000克 B. 冬瓜三文魚羹材料: 冬瓜肉 1200克 三文魚 250克 乾木耳 3克(浸軟、切絲) 乾海帶 4克(浸軟、切絲) 蛋白 3個(打散) 生粉 80克 夜香花 適量 生粉水 適量(埋芡用) 調味料 : 鹽及胡椒粉 各少許 A. 蔬菜湯做法: 1. 將蔬菜湯材料放入鍋中,水滾後以中大火煮約15-20分鐘,然後過濾,得蔬菜湯約1-1.2L B. 冬瓜做法: 1. 冬瓜肉切成幼絲,加入20克的鹽拌勻,醃製15-20分鐘出水 2. 三文魚表面灑上少許鹽,水滾後蒸約8-10分鐘(視乎厚薄)至熟,取出,用叉壓成小塊狀,備用 3. 出水後的冬瓜絲瀝乾水分,加入80克的生粉拌勻 4. 鍋中加入適量水煮滾,然後逐些加入冬瓜絲,邊放入邊攪拌,煮約5分鐘,撈起,沖凍水,瀝乾水分,備用 5. 另備一鍋,加入蔬菜湯、冬瓜絲及調味,煮約5分鐘,將冬瓜絲撈起,放入盛器裡,然後加入木耳絲及海帶絲煮滾,埋薄芡,加入蛋白,推成蛋花,再加入三文魚煮滾,最後將湯淋在冬瓜上,放上適量夜香花,即可趁熱享用 📺 煮題COOK|星期一至五晚8:30|HOY TV ------------------------------------------------- Follow US: YouTube: https://www.youtube.com/c/好好制作 IG: https://www.instagram.com/howhowproductionshk/ FB: https://www.facebook.com/Howhowproductions

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