如何烹饪鳕鱼排

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共同创作者是 JoAnna Minneci

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鳕鱼是最受欢迎的白色鱼种，它的肉质丰富并包含很少的骨头。它是可以被用于多种烹饪方法的万能鱼，包括煎，煮和炖。虽然鳕鱼含有高胆固醇，但它的饱和脂肪非常低，含有非常高德脂肪酸，而且是维生素和矿物质的良好来源。如果你想知道如何用多种方式烹饪鳕鱼，只要按照以下步骤。

素材

平底锅煎鳕鱼排

  • 2块鳕鱼排(合计450 g)
  • 1/4 c. (59毫升)牛奶
  • 1/2 c. (30克) 玉米粉
  • 1汤匙 (4.7克)黑胡椒
  • 1汤匙 (4.7克) 盐
  • 2 汤匙 (30毫升) 蔬菜油
  • 半个柠檬汁
  • 4片香芹

煮鳕鱼排

  • 2块鳕鱼排(合计450 g)
  • 1 汤匙 (4.7 克) 黑胡椒
  • 1 汤匙 (4.7 克) 盐
  • 2 汤匙 (30 毫升) 融化的黄油
  • 1 汤匙 (4.7 克) 辣椒粉
  • 1 汤匙 (4.7 克) 莳萝叶
  • 半个柠檬汁
  • 3 个柠檬锲子
  • 3 片莳萝

蒸鳕鱼排

  • 6 杯冷水
  • 1/4 杯干白葡萄酒
  • 3 薄片葱
  • 3 片红薯
  • 1 片胡萝卜
  • 2 汤匙粗粒盐
  • 2 片月桂叶
  • 1 汤匙黑胡椒粒
  • 4 块鳕鱼排
  • 1/2 片柠檬
  • 6 份切好的荷兰芹

烤鳕鱼排

  • 2 块鳕鱼排(合计450 g)
  • 1/4 杯融化的黄油
  • 2 汤匙柠檬汁
  • 1/4 杯面粉
  • 1/2 汤匙盐
  • 1/8 汤匙白胡椒粉
  • 辣椒粉
方法 1
方法 1 的 4:

平底锅煎鳕鱼排

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  1. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/f\/fd\/Cook-Cod-Fillets-Step-1-Version-2.jpg\/v4-460px-Cook-Cod-Fillets-Step-1-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/f\/fd\/Cook-Cod-Fillets-Step-1-Version-2.jpg\/v4-728px-Cook-Cod-Fillets-Step-1-Version-2.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    在水龙头下冲洗几分钟并用厨房用纸把其拍干至没有多余的水分。
  2. Watermark wikiHow to 烹饪鳕鱼排
  3. Watermark wikiHow to 烹饪鳕鱼排
  4. Watermark wikiHow to 烹饪鳕鱼排
    如果你没有合适的碗，你可以把调好味的鱼排放在盘子里。在浅碗和盘子把鱼排裹上面粉是非常容易的。
  5. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/1\/16\/Cook-Cod-Fillets-Step-5-Version-2.jpg\/v4-460px-Cook-Cod-Fillets-Step-5-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/16\/Cook-Cod-Fillets-Step-5-Version-2.jpg\/v4-728px-Cook-Cod-Fillets-Step-5-Version-2.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
  6. Watermark wikiHow to 烹饪鳕鱼排
    把鱼排的每一面都翻转几次确保它们都裹上面粉。
  7. Watermark wikiHow to 烹饪鳕鱼排
  8. Watermark wikiHow to 烹饪鳕鱼排
  9. Watermark wikiHow to 烹饪鳕鱼排
  10. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/4\/4c\/Cook-Cod-Fillets-Step-10-Version-2.jpg\/v4-460px-Cook-Cod-Fillets-Step-10-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/4c\/Cook-Cod-Fillets-Step-10-Version-2.jpg\/v4-728px-Cook-Cod-Fillets-Step-10-Version-2.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    广告
方法 2
方法 2 的 4:

煮鳕鱼排

PDF download 下载PDF文件
  1. Watermark wikiHow to 烹饪鳕鱼排
    在水龙头下冲洗几分钟并用厨房用纸把其拍干至没有多余的水分。
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/6\/6b\/Cook-Cod-Fillets-Step-12-Version-2.jpg\/v4-460px-Cook-Cod-Fillets-Step-12-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/6\/6b\/Cook-Cod-Fillets-Step-12-Version-2.jpg\/v4-728px-Cook-Cod-Fillets-Step-12-Version-2.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/8\/89\/Cook-Cod-Fillets-Step-13-Version-2.jpg\/v4-460px-Cook-Cod-Fillets-Step-13-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/89\/Cook-Cod-Fillets-Step-13-Version-2.jpg\/v4-728px-Cook-Cod-Fillets-Step-13-Version-2.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
  4. Watermark wikiHow to 烹饪鳕鱼排
  5. Watermark wikiHow to 烹饪鳕鱼排
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  7. Watermark wikiHow to 烹饪鳕鱼排
  8. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/9\/99\/Cook-Cod-Fillets-Step-18-Version-2.jpg\/v4-460px-Cook-Cod-Fillets-Step-18-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/99\/Cook-Cod-Fillets-Step-18-Version-2.jpg\/v4-728px-Cook-Cod-Fillets-Step-18-Version-2.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
  9. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/9\/96\/Cook-Cod-Fillets-Step-19-Version-2.jpg\/v4-460px-Cook-Cod-Fillets-Step-19-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/96\/Cook-Cod-Fillets-Step-19-Version-2.jpg\/v4-728px-Cook-Cod-Fillets-Step-19-Version-2.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
  10. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/9\/9d\/Cook-Cod-Fillets-Step-20-Version-2.jpg\/v4-460px-Cook-Cod-Fillets-Step-20-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/9d\/Cook-Cod-Fillets-Step-20-Version-2.jpg\/v4-728px-Cook-Cod-Fillets-Step-20-Version-2.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    当你可以轻松地用叉子插过鱼排时，鱼排就完成了。
  11. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/2\/22\/Cook-Cod-Fillets-Step-21-Version-2.jpg\/v4-460px-Cook-Cod-Fillets-Step-21-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/2\/22\/Cook-Cod-Fillets-Step-21-Version-2.jpg\/v4-728px-Cook-Cod-Fillets-Step-21-Version-2.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    使用一个小铲子来盛放鱼排。
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方法 3
方法 3 的 4:

蒸鳕鱼排

PDF download 下载PDF文件
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/7\/70\/Cook-Cod-Fillets-Step-22-Version-2.jpg\/v4-460px-Cook-Cod-Fillets-Step-22-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/7\/70\/Cook-Cod-Fillets-Step-22-Version-2.jpg\/v4-728px-Cook-Cod-Fillets-Step-22-Version-2.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    在水龙头下冲洗几分钟并用厨房用纸把其拍干至没有多余的水分。
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/a\/aa\/Cook-Cod-Fillets-Step-23-Version-2.jpg\/v4-460px-Cook-Cod-Fillets-Step-23-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/a\/aa\/Cook-Cod-Fillets-Step-23-Version-2.jpg\/v4-728px-Cook-Cod-Fillets-Step-23-Version-2.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
  3. Watermark wikiHow to 烹饪鳕鱼排
  4. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/d\/dc\/Cook-Cod-Fillets-Step-25-Version-2.jpg\/v4-460px-Cook-Cod-Fillets-Step-25-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/d\/dc\/Cook-Cod-Fillets-Step-25-Version-2.jpg\/v4-728px-Cook-Cod-Fillets-Step-25-Version-2.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
  5. Watermark wikiHow to 烹饪鳕鱼排
    确保鱼排完全浸没在液体中。
  6. Watermark wikiHow to 烹饪鳕鱼排
    鱼块的内部温度应该在175华氏，而且当你用叉子插蔬菜时，蔬菜应该熟透。
  7. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/9\/91\/Cook-Cod-Fillets-Step-28-Version-2.jpg\/v4-460px-Cook-Cod-Fillets-Step-28-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/91\/Cook-Cod-Fillets-Step-28-Version-2.jpg\/v4-728px-Cook-Cod-Fillets-Step-28-Version-2.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    每个碗里放一块鱼排并平分蔬菜。用切好的柠檬片和荷兰芹做点缀。
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方法 4
方法 4 的 4:

烤鳕鱼排

PDF download 下载PDF文件
  1. Watermark wikiHow to 烹饪鳕鱼排
    在水龙头下冲洗几分钟并用厨房用纸把其拍干至没有多余的水分。
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/9\/96\/Cook-Cod-Fillets-Step-30-Version-2.jpg\/v4-460px-Cook-Cod-Fillets-Step-30-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/96\/Cook-Cod-Fillets-Step-30-Version-2.jpg\/v4-728px-Cook-Cod-Fillets-Step-30-Version-2.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
  3. Watermark wikiHow to 烹饪鳕鱼排
    在小碗里搅拌黄油和柠檬汁直到这两个食材完全混合，这样你就完成了一个黄油混合物。
  4. Watermark wikiHow to 烹饪鳕鱼排
    把这些食材混合直至成为一个面粉糊的混合物。
  5. Watermark wikiHow to 烹饪鳕鱼排
    黄油会使面粉混合物黏在鱼排的表面，轻轻地抖动鱼排来去除多余的面粉。
  6. Watermark wikiHow to 烹饪鳕鱼排
  7. Watermark wikiHow to 烹饪鳕鱼排
    依照个人口感在鱼排上撒一点辣椒粉。
  8. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/c\/c0\/Cook-Cod-Fillets-Step-36-Version-2.jpg\/v4-460px-Cook-Cod-Fillets-Step-36-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/c\/c0\/Cook-Cod-Fillets-Step-36-Version-2.jpg\/v4-728px-Cook-Cod-Fillets-Step-36-Version-2.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
  9. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/5\/57\/Cook-Cod-Fillets-Step-37-Version-2.jpg\/v4-460px-Cook-Cod-Fillets-Step-37-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/57\/Cook-Cod-Fillets-Step-37-Version-2.jpg\/v4-728px-Cook-Cod-Fillets-Step-37-Version-2.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    用荷兰芹和柠檬片装饰并在其温热时享用。
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小提示

  • 调味的面包屑或饼干碎屑可以取代玉米粉。如果你要避免面包里多余的卡路里，你可以在它们浸泡在牛奶后煎鱼排，但裹了玉米粉或面包屑的鱼排会更脆。
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警告

  • 始终把鱼保持冷藏直到你准备开始烹饪。冻结的时间别超过3个月，一旦解冻后千万别再重新冰冻。
  • 鳕鱼排没什么刺，但享用时还是要小心别被小鱼刺卡到喉咙。
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你需要准备

  • 用来浸泡的浅碗
  • 中等大小的煮锅
  • 煎锅
  • 甜点刷子

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