如何煮魚？魚的烹調應用

How to Cook Fish? Various Fish Cooking Methods

煎炸　超香脆魚料理

需選擇魚肉較厚實且耐煎煮，肉汁不會快速流失的魚種，譬如白帶魚、秋刀魚、金線魚、鯧魚，以香煎或油炸方式調理最美味。烹調前先在魚身上塗抹少許鹽，可使魚肉更具彈性，並提升鮮味。另外，煎魚最好使用平底鍋，鍋底平淺，溫度加熱較為平均；務必要等到油溫夠熱時再放魚，魚皮才不容易脫落。

將魚肉裹上太白粉或酥炸粉再入鍋油炸，香酥質感往往令人愛不釋口，不過要注意魚肉因為含有蛋白質，只要炸到表面呈現金黃色即可，炸得太過焦黑，恐產生致癌物質。以魚種來說，鯖魚或是一些體型較小的魚都很適合以油炸方式烹調。

Pan and Deep-Frying　Crispy Fish Dishes

Choose the kind that is more solid in texture and can stand long cooking without losing too much juice, for example, white belt fish, saury, golden thread, and pomfret. They taste the best in pan-frying or deep-frying.

Before cooking, apply a bit of salt on the fish body to make the meat texture more bouncy and enhance the freshness. It is better to use a flat pan for pan-frying as it heats up more evenly. Wait until the oil temperature is high enough to put in the fish so the skin does not come off.

Wrap the fish with tapioca starch or deep-frying flour and everyone will love the crispy texture. Be careful that as fish contain protein, it is best to deep-fry it to just golden brown on the surface. Over deep-frying it to dark may create carcinogenic substances. For fish types, mackerels or some other smaller fish are all suitable for deep-frying.

紅燒　超入味魚料理

以醬煮或紅燒方式製作魚類料理，因為時間較長，火候大小及烹調時間的掌握特別重要，且事先必須先經煎炸步驟再燒煮，以免外型散碎。石斑魚、吳郭魚、黃魚等較常被做成紅燒口味。

Braising　Tasty Fish Dishes

Using sauces to stew or braise fish takes longer, and that the temperature and cooking time are especially important. Pan or deep-fry the fish first before strewing or braising to prevent it from breaking apart. Grouper, tilapia, and yellow croaker are often used for braising.

清蒸　超爽口魚料理

蒸魚是最能表現原汁原味的烹調方式，因此用來清蒸的魚，第一要件是就品質要夠新鮮、腥味低，肉質可稍硬一些卻仍要保持豐腴口感，像是石斑、鱈魚、鱸魚、草魚頭、鯧魚等，都很適合清蒸料理法。

此外，搭配魚類清蒸的其他配料或調味，需在不影響原味的前提下，達到提味增鮮的功能，最常使用少量的薑片、蔥段同蒸，蒸熟後加入調味料，再澆入熱油，香氣瞬間立即提升！

Steaming　Refreshing Fish Dishes

Steaming is the most authentic way to present the taste, so that the fish chosen for steaming should be fresh with very little odor, and the meat texture should be firm but still tender. Grouper, cod, bass, grass carp head, and pomfret are all suitable for steaming.

In addition, the ingredients or seasonings for steaming need to bring out the taste without affecting the original flavor. Steam fish with a bit of ginger slices and scallion sections until cooked, and then add in seasonings and pour in hot oil on top. The aroma can be enhanced immediately!

煮湯　超鮮甜魚料理

要下鍋煮成湯品的魚，因為要經較長時間的烹調，因此肉質最好要強韌、具彈性，以免因為久煮變得軟爛、碎散。一般來說，用點薑絲或薑片來煮湯是最能提出魚的鮮美原味的做法，有時也可以加入少許滋補的中藥材，如紅棗、枸杞、黃耆或是人參鬚等，又別有一番風味。

舉例來說，虱目魚、紅魽、鮪魚、鱸魚、石斑魚、曼波魚等，都很適合搭配薑絲煮湯；鮭魚、石狗公或小魚乾，與豆腐同煮成味噌湯亦很美味；若想品嚐羹湯料理，魚勿仔魚則是最好的營養選擇。

Soup　Delicious and Sweet Fish Dishes

Fish for soup making needs to have strong and bouncy meat texture that can stand long cooking without breaking apart or being mushy. In general, cooking with a bit of ginger shreds or slices can bring out the original taste of fish. Some nourishing Chinese herbs such as red dates, wolfberries, astragalus, and ginseng tails can also be added in for a special flavor.

Milkfish, amberjack fish, tuna, bass, grouper, and ocean sunfish go well together with ginger shreds. Salmon, yellowbarred stingfish, and small dried fish go with tofu and miso soup. For thick soup, whitebait is the best nutritional choice.

燒烤　超酥香魚料理

燒烤也是能嚐出魚肉原味的烹調方式，食材則要特別強調肉質的細緻度，例如香魚、秋刀魚、赤魚宗、竹筴魚等都非常適合；只要輕輕抹上一層鹽烘烤，魚肉的鮮甜就能被襯托得更加出色！

Barbecue　Crunchy Fish Dishes

Barbecue is also a way to taste the original flavor of fish. Try to pick the fish with thin and delicate meat texture, for example, smelt, saury, yellowback seabream, and horse mackerel are all suitable. Just apply a thin layer of salt before barbecuing and it can bring out the freshness and sweetness of the fish.

快炒　超下飯魚料理

由於在下鍋烹炒之前，會先將魚肉切成片狀或條狀，因此最好選擇肉質較緊密、纖維較長的魚，才不會將魚肉炒得太破碎。炒魚片因為不帶刺，小孩老人都可以放心食用，而且加上多種蔬菜配料後，更是營養豐富，實在是烹調魚類的好選擇！適合用來快炒的包括鯊魚、旗魚、石斑魚、鯛魚、鱸魚、草魚中段、黃魚等。

Stir-Frying　Appetizing Fish Dishes

As the fish needs to be cut into slices or strips before cooking, it is best to pick the ones with firmer meat texture and longer fibers so that they do not break apart when stir-frying. Stir-fried fish does not contain bones so it is very suitable for both children and the elderly. Together with a variety of vegetables, they offer rich nutrition. The fish suitable for stir-frying are shark, swordfish, grouper, snapper, bass, midsection of grass carp, and yellow croaker.

石斑魚

Grouper

食材寶典

石斑魚魚皮較厚，肉質鮮美結實，無論是整尾烹煮或切塊料理，都有很好的口感及鮮度。

採買指南

野生石斑魚花色明顯且活動力大，肉質十分甜美，但價格較高；養殖的石斑價格較便宜，味道也不錯。採買時宜選紋路分明，魚身肥厚有彈性者，急凍品則以魚身完整、魚體鮮豔為佳。

Materials Collection

The skin of grouper is thicker and the meat textureis firm. Grouper offers good taste and freshness no matter if you are cooking the whole fish or in chunks.

Buying Guide

Wild groupers have more distinct patterns and are more active, and the meat is sweet and delicious, but they are more expensive. Farmed groupers are not bad eating, and they are cheaper. Choose the ones with clear patterns, thic, and bouncy meat. If they are frozen, pick the ones with the body intact and the pattern distinct.

絲瓜蒸石斑 Steamed Grouper with Loofah

營養特效：潤腸通便＋增補氣血

Nutritional Effects: Clean internal organs and system + nourish energy and blood

菜色風味Flavor：鮮Fresh★★★　鹹Salty☆　甜Sweet★★　酸Sour☆　辣Spicy☆

材料

石斑魚淨肉200公克，絲瓜150公克，蛋黃15公克，枸杞1小匙

調味料

高湯100c.c.，糖1/2大匙，雞油2大匙，雞粉、太白粉水各1大匙

作法

1 石斑魚淨肉洗淨，切厚片；絲瓜去皮洗淨，切片；枸杞加水泡軟；蛋黃打散備用。

2 絲瓜、石斑魚片、枸杞排入盤中，放進蒸鍋以大火蒸5分鐘，取出。

3 另鍋放入高湯煮滾，加入雞粉、太白粉水勾芡，加入蛋汁拌勻，熄火，淋入雞油，倒在絲瓜蒸魚盤中即可。

Ingredient

Grouper meat 200g, loofah 150g, egg yolk 15g, wolfberries 1 tsp.

Seasoning

Broth 100c.c., sugar ½ tbsp., chicken oil 2 tbsp., chicken powder and tapioca starch water 1 tbsp. each

Method

1 Wash group and cut it in thick slices. Peel, wash, and slice loofah. Soak wolfberries until they become soft. Beat egg yolk for later use.

2 Arrange loofah, grouper, and wolfberries on a plate, steam them in a steamer with high heat for 5 minutes, and take them out.

3 Heat up broth in another pot. Add in chicken powder and tapioca starch water to make it creamy. Stir egg yolk in evenly. Shut off the heat, pour in chicken oil, and pour the broth on the plate with loofah and fish.

煮魚小撇步 Tips on Cooking Fish

清蒸石斑魚時，時間不宜過長，否則肉質過硬，將喪失口感與鮮味。

Do not steam grouper for too long, or the meat texture may become too tough and lose the taste and freshness.

如何煮魚？魚的烹調應用

How to Cook Fish? Various Fish Cooking Methods

煎炸　超香脆魚料理

需選擇魚肉較厚實且耐煎煮，肉汁不會快速流失的魚種，譬如白帶魚、秋刀魚、金線魚、鯧魚，以香煎或油炸方式調理最美味。烹調前先在魚身上塗抹少許鹽，可使魚肉更具彈性，並提升鮮味。另外，煎魚最好使用平底鍋，鍋底平淺，溫度加熱較為平均；務必要等到油溫夠熱時再放魚，魚皮才不容易脫落。

將魚肉裹上太白粉或酥炸粉再入鍋油炸，香酥質感往往令人愛不釋口，不過要注意魚肉因為含有蛋白質，只要炸到表面呈現金黃色即可，炸得太過焦黑，恐...

吃魚真健康
Eating Fish is Healthy
如何買魚？魚類的採買與處理
How to Buy Fish? Buying and Processing
Skills of Fish
如何煮魚？魚的烹調應用
How to Cook Fish? Various Fish Cooking Methods
PART 1 魚料理 Fish Dish
清蒸魚料理
Steaming Fish Dish
絲瓜蒸石斑
Steamed Grouper with Loofah
＊潤腸通便＋增補氣血
Clean internal organs and system + nourish energy and blood
鹹冬瓜蒸鱸魚
Steamed Sea Bass with Salted Wax Gourd
＊增加抵抗力＋強化骨骼
Enhance immune system + strengthen bones
清蒸鯽魚
Steamed Carp
＊增加抵抗力＋促進血液循環
Enhance immune system + improve blood circulation
泰式鱈魚
Thai Style Cod Fish
＊活血補血＋增加皮膚彈性
Invigorate and replenish blood + improve skin elasticity
樹子蒸鱈魚
Steamed Cod with Plum Cordia
＊整腸健胃＋促進新陳代謝
Stimulate intestines and stomach + improve metabolism
清蒸紅目鰱
Steamed Red Bullseye
＊補充能量＋強化肌肉
Effects: Replenish energy + strengthen muscle
豆豉蒸赤翅
Steamed Yellowfin Seabream with Fermented Soy Beans
＊提升免疫力＋補充體力
Enhance immune system + replenish energy
剁椒魚頭
Fish Head with Chopped Peppers
＊開胃滋補＋保護心血管
Promote appetite and nourish body + provide cardiovascular protection
清蒸雪菜黃魚
Steamed Yellow Croaker with Pickled Cabbages
＊強化體質＋安神養血
Strengthen body constitution + calm emotion and nourish blood
蔥油豆仔魚
Eastern Keelback Mullet with Scallions and Sesame Oil
＊開胃健脾＋促進腸胃蠕動
Promote appetite and nourish spleen + improve gastrointestinal motility
蒜香蒸鰈魚
Steamed Plaice with Garlic
＊提升食慾＋健脾助消化
Promote appetite + nourish spleen and help digestion
紅燒魚料理
Braising Fish Dish
醬燒吳郭魚
Braised Tilapia
＊降低血脂肪＋補充鐵質
Lower blood lipids + replenish iron
紅燒豆瓣魚
Braised Fish with Bean Paste
＊補虛強身＋利水消腫
Replenish energy and strengthen physical health + mprove diuretic action and eliminate edema
紅燒黃魚
Braised Yellow Croaker
＊開胃健脾＋增強體力
Promote appetite and nourish spleen + trengthen body energy
蜆蚧燒魚肚
Braised Milkfish Belly with Clam Sauce
＊補養元氣＋降膽固醇
Replenish energy + lower cholesterol
茄汁燒草魚
Braised Grass Carp with Tomato Sauce
＊抗老養顏＋預防血管老化
Fight aging and nourish skin + prevent vascular ging
醬燒秋刀魚
Braised Saury
＊預防動脈硬化＋抗氧化
Prevent arteriosclerosis + fight oxidation
咖哩燒鯖魚
Curry Braised Mackerel
＊抑制發炎＋活化腦細胞
Suppress inflammation + revitalize brain cells
蒜子燒鱸魚
Garlic Braised Sea Bass
＊強化免疫細胞＋抗發炎
Strengthen immune system cells + diminish inflammation
PART 2 魚料理 Fish Dish
煎炸魚料理
Deep Fish Dish
豆酥鯧魚
Pomfret with Bean Crisps
＊強身健腦＋保護心血管
Strengthen physical and nourish brain + provide cardiovascular protection
香煎金線魚
Pan-Fried Golden Thread
＊降低膽固醇＋增加血管彈性
Lower cholesterol + improve blood vessel flexibility
糖醋炸魚球
Sweet and Sour Fish Balls
＊強化心血管＋增加抵抗力
Strengthen cardiovascular functions + enhance immune system
橙汁魚柳
Orange Fillets
＊滋潤健胃＋增加免疫力
Nourish and stimulate stomach + enhance immune system
椒鹽水晶魚
Salt and Pepper Salangidae
＊補充鈣質＋補氣潤肺
Replenish calcium + nourish energy and lungs
香煎虱目魚肚
Pan-Fried Milkfish Belly
＊促進肌膚健康＋維持消化機能
Improve skin health + maintain digestive functions
蔥薑鮭魚煲
Salmon Casserole with Scallions and Ginger
＊增進血液循環＋活化腦細胞
Promote blood circulation + revitalize brain cells
三杯鮮魚片
Three Cup Fresh Fish Fillets
＊增強體力＋預防感冒
Strengthen body energy + prevent cold and flu
麻辣帶魚
Spicy White Belt Fish
＊增強記憶力＋改善高血脂
Enhance memory + improve high blood lipids
醋溜魚塊
Vinegar Fish Slices
＊排除體內廢物＋促進細胞再生
Remove body wastes + promote cell regrowth
黑椒炸草魚片
Fried Grass Carp with Black Pepper
＊加速血液循環＋溫補健身
Speed up blood circulation + nourish body health
沙嗲炸魚球
Satay Fried Fish Balls
＊補充膠質＋預防感冒
Replenish collagen + prevent cold and flu
日式照燒柴魚卷
Japanese Teriyaki Bonito Fish Rolls
＊促進排便＋預防癌症
Promote defecation + prevent cancer
酒釀煎煮鯛魚
Pan-Fried Snapper in Sweet Fermented Rice
＊補充能量＋調整體質
Replenish energy + adjust body constitution
鮪魚蛋沙拉
Tuna Egg Salad
＊防止動脈硬化＋修補組織
Prevent arteriosclerosis + repair tissues
快炒魚料理
Stir-Frying Fish Dish
蘆筍炒魚柳
Stir-Fried Fish Fillets with Asparagus
＊消除疲勞＋強健血管
Eliminate fatigue + strengthen blood vessels
銀魚四季豆
Whitebaits with Snap Beans
＊強健骨骼＋預防貧血
Strengthen bones + prevent anemia
蒜香翻車魚
Garlic Ocean Sunfish
＊養顏美容＋強化骨骼
Nourish facial skin + strengthen bones
PART 3 魚料理 Fish Dish
湯羹類魚料理
Soup Stew Fish Dish
石狗公豆腐湯
Yellowbarred Stingfish Soup with Tofu
＊美化肌膚＋強化身體細胞
Beautify skin + strengthen body cells
沙茶魚頭湯
Sacha Fish Head Soup
＊潤腸通便＋增補氣血
Clean internal organs and system + nourish energy and blood
紫菜豆腐小魚湯
Small Dried Fish Soup with Seaweeds and Tofu
＊舒緩壓力＋排毒淨化
Relieve stress + detoxify and purify body
香菜皮蛋魚片湯
Fillets Soup with Parsley and Century Egg
＊美化肌膚＋清熱消腫
Beautify skin + relieve heat and eliminate edema
鮮魚薑絲湯
Fresh Fish Soup with Shredded Ginger
＊增強體力＋預防癌症
Strengthen body energy + prevent cancer
青木瓜魚肚煲
Fish Belly Soup Stew with Green Papaya
＊明目豐胸＋潤滑肌膚
Clear eyes and nourish breast + nourish and moisturize body skin
魚莧菜羹
Whitebaits Soup Stew with Amaranth
＊潤腸通便＋強化骨骼
Clean internal organs and system + strengthen bones
蘆筍奶油鮭魚湯
Butter Salmon Soup with Asparagus
＊增進腸胃蠕動＋預防老化
Improve gastrointestinal motility + prevent aging
砂鍋魚頭煲
Fish Head Casserole
＊幫助消化＋營養滋補
Help digestion + nourish body
紅棗枸杞鱸魚湯
Bass Soup with Red Dates and Wolfberries
＊促進傷口癒合＋大補元氣
Improve wound healing + replenish body energy
川芎黃耆魚肚湯
Fish Belly Soup with Chuanxiong and Astragalus
＊補氣養血＋強心鎮靜
Replenish energy and blood + strengthen heart and calm emotion
沙參玉竹鰻魚湯
Eel Soup with Roots of Straight Ladybell and Solomon’s Seals
＊補肺潤燥＋生津清熱
Nourish lungs and dryness + quench thirst and relieve heat
麵飯類魚料理
Noodles and Rice Fish Dish
土魠魚羹麵
Fried Spanish Mackerel Thick Soup with Noodles
＊恢復精神＋預防心臟病
Revitalize energy + prevent heart disease
紅麴魚排麵
Red Yeast Fish Fillets Noodles
＊強健骨骼＋促進細胞再生
Strengthen bones + promote cell regrowth
藥膳魚肚麵
Herbal Diet Fish Belly Noodles
＊補氣養血＋強心鎮靜
Replenish energy and blood + strengthen heart and calm emotion
三絲魚柳燴飯
Fish Fillet Risotto
＊提神醒腦＋加強抵抗力
Refresh energy and active brain activity +
enhance immune system
鮭魚親子蓋飯
Salmon Rice Bowl
＊改善皮膚乾燥＋預防腦部老化
Improve skin dryness + prevent brain aging
柚香燒魚蓋飯
Pomelo Rice with Braised Fish
＊降低膽固醇＋增強體質
Lower cholesterol + strengthen body constitution
烏魚子脆瓜炒飯
Karasumi Fried Rice with Pickled
Cucumber
＊緩解壓力＋保護心血管
Relieve stress + provide cardiovascular protection
蔬菜鯷魚炒飯
Vegetable Fried Rice with Anchovy
＊調節血壓＋補充能量
Regulate blood pressure + replenish energy
鮭魚玉子拌飯
Salmon and Egg Rice
＊活化腦部＋潤澤肌膚
Revitalize brain + nourish and moisturize body skin
香烤鰻魚飯卷
Grilled Eel Rice Rolls
＊改善血液循環＋增加肌膚彈性
Improve blood circulation + improve skin elasticity

吃魚真健康
Eating Fish is Healthy
如何買魚？魚類的採買與處理
How to Buy Fish? Buying and Processing
Skills of Fish
如何煮魚？魚的烹調應用
How to Cook Fish? Various Fish Cooking Methods
PART 1 魚料理 Fish Dish
清蒸魚料理
Steaming Fish Dish
絲瓜蒸石斑
Steamed Grouper with Loofah
＊潤腸通便＋增補氣血
Clean internal organs and system + nourish energy and blood
鹹冬瓜蒸鱸魚
Steamed Sea Bass with Salted Wax Gourd
＊增加抵抗力＋強化骨骼
Enhance immune system + strengthen bones
清蒸鯽魚...