Tokyo Recipes by Nadia

味噌燉鯖魚

發布於

更新於

關於鯖魚味噌煮(Saba no Misoni)

鯖魚味噌煮是一道深受喜愛的日本家常菜,以濃郁鮮嫩的鯖魚在鹹香味噌醬汁中慢燉而成。味噌有助於減少鯖魚常有的腥味,使口味更加順滑均衡。這道菜與蒸白米飯堪稱絕配,是許多日本家庭中令人倍感溫暖的經典美食。

這道菜所用的魚「鯖」(mackerel)是一種廣泛捕撈於日本周邊海域的青背魚。它富含優質蛋白質以及DHA和EPA等必需的歐米伽-3脂肪酸。帶骨魚片慢燉不僅能提升天然鮮味,還能做出一道豐盛滿足的主菜。

鯖魚味噌煮是日本味噌料理的代表之作。用味噌燉魚的烹飪技法可追溯至江戶時代,並從明治時代起在家庭廚房中廣泛普及。味噌作為一種發酵調味料,能增添菜餚的層次感,提升營養價值,同時也體現了日本料理在潮濕氣候下經過時間檢驗的烹飪智慧。

味噌燉鯖魚
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烹飪時間

20 分鐘

評分
Yoshiro Takahashi
Artist

Yoshiro Takahashi

Born in 1988 in Kawasaki, Kanagawa Prefecture, I was inspired by my father, a traditional Japanese chef, and learned cooking fundamentals early at my family’s restaurant. After graduating from Senshu University’s Faculty of Law, I worked in sales at Nippon Shokken Co., Ltd., then as a restaurant manager, before completing a professional food coordinator program and starting my career as an independent culinary expert. I hold nine food-related qualifications, including Professional Chef’s License, Sake Sommelier (Kikisake-shi), Certified Sommelier (ANSA), and Vegetable Sommelier, and was the youngest to earn the advanced title of Certified Lecturer in Sake Studies. While rooted in Japanese cuisine that highlights natural flavors, my repertoire spans ethnic, Italian, and organic dishes. In 2015, I joined a project by Japan’s Ministry of Agriculture, Forestry and Fisheries and JICA, promoting Japanese cuisine domestically and in countries such as France, Paraguay, Bangladesh, and Serbia. A passionate triathlete, I have achieved top finishes in domestic competitions, won my age group at the 2018 Tomonoura Triathlon, and represented Japan at the Age Group World Championships in Australia (2018) and Switzerland (2019). Known as “the running chef,” I collaborate with sports brands and health media, advocating the integration of food, health, and sports. Since 2020, I have served as Official Athlete Food Coach for the Japan Para Table Tennis National Team, supporting athletes’ nutrition. In 2022, I became a father and now balance parenthood with my culinary and athletic careers.

個人資料

食材

份量 2

原始食譜(1倍)可製作 2 份

調整食譜份量時,部分食材的比例可能需要微調。請根據實際情況調整,並按口味進行調味。

  • 2 鯖魚片 (新鮮優於冷凍)
  • 1 大蔥莖
  • A
    1/2 cup
  • A
    8 slices 薄切生薑
  • A
    3 tbsp. 味噌
  • A
    3 tbsp. 料理酒
  • A
    3 tbsp. 日本甜米酒 (味醂)
  • A
    2 tbsp.
  • 用於沖洗鯖魚的沸水 (適量)

步驟

  • 準備工作
    《鯖魚的準備》
    如有必要,將鯖魚切片,然後將每片橫向切成兩半。沿每塊魚皮每隔1/2英寸劃淺刀。
    將鯖魚切面朝上放入濾網中,輕輕地將熱水澆在每塊上。去除任何深紅色的血肉,用紙巾吸去多餘的水分。
    將大蔥切成約6公分長的圓柱形,沿兩側每隔約6毫米劃淺刀。

    味噌燉鯖魚 準備工作
  • 1

    將水、薑片、白味噌、料理酒、味醂和糖倒入碗中攪拌均勻。將混合物倒入鍋中煮沸。
    將鯖魚平鋪在鍋中,使各塊不重疊,然後加入大蔥。將落蓋直接放在鯖魚上,用小到中火燉6-8分鐘。如果沒有落蓋,可以將紙巾剪成鍋的大小代替。

    味噌燉鯖魚 Process1
  • 2

    小心地將鯖魚和大蔥從鍋中取出,注意不要讓魚散開,然後裝盤。讓剩餘的醬汁再燉3-4分鐘直到變稠,然後澆在裝盤的鯖魚和大蔥上。

    味噌燉鯖魚 Process2

食譜ID

23

小提示與備注

烹飪青背魚時也會使用薑和大蔥,以去除其特有的腥味。
・"霜降"是日本烹飪魚類前的重要步驟。根據魚的種類不同,青背紅肉類的魚通常通過澆熱水來減少腥味並去除血污部分。
霜降處理後,成品的味道更加精緻,顏色也更加美觀。
・燉魚時間過長會使魚肉變軟易碎。請遵守適當的烹飪時間和溫度,避免將魚煮過頭。
・加入您喜歡的時令蔬菜可以為菜餚增添色彩。在日本,燉煮菜餚中常見的蔬菜有大蔥、牛蒡和白蘿蔔。
・本食譜使用白味噌,但也可以使用紅味噌來增添不同風味。紅味噌是名古屋最常用的味噌類型。

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