白身鱼因其淡白细嫩的鱼肉而得名，是日本饮食中的主食之一。
比目鱼、鲷鱼和鲈鱼等品种全年均有供应，可作为生鱼片、天妇罗和炸鱼食用，也可用于炖菜和火锅。其清淡的口味和嫩滑的口感深受各年龄层的喜爱。
白身鱼不仅美味，而且营养丰富。
它富含优质蛋白质、B族维生素、维生素D、铁和锌。虽然脂肪含量低，但含有欧米伽-3脂肪酸，有助于心脏和大脑健康。
其低卡路里的特点使其成为注重健康饮食者和控制体重者的理想选择。
可烤制或作为生鱼片享用其细腻的风味，也可烹饪以获得更蓬松的口感和更浓郁的味道。
白身鱼在西式和日式料理中均可灵活运用，是日本料理的真正标志。
这道菜融入了大蒜、黄油和酱油的鲜香，与米饭搭配时令人无法抗拒。
只需一口锅即可轻松完成——挤上一点柠檬汁，清新收尾。
10 分钟
Misato
个人资料
食材
份量 2
原始食谱（1倍）可制作 2 份
调整食谱份量时，部分食材的比例可能需要微调。请根据实际情况调整，并按口味进行调味。
- 2 flounder fillets
- 1 tbsp. sake (or dry white wine)
- 1 1/2 tbsp. all-purpose flour
- 2 tsp. salted butter (about 10 g)
- 1/2 tsp. grated garlic
- 2 tsp. soy sauce
- salt and pepper, to taste
- chopped scallions, to taste (optional)
步骤
准备工作
If the flounder is thick, score the surface with shallow crisscross cuts on both sides. Sprinkle with sake and let sit for 5 minutes. Pat dry with paper towels.
- 1
Season the fillets with salt and pepper. Coat both sides lightly with flour.
- 2
In a skillet, add butter and grated garlic. Heat over medium until the butter melts (don’t let it brown), then place the fish fillets in the pan.
- 3
Cook for about 2 minutes until lightly browned. Gently flip the fillets, reduce heat to low, cover, and cook for another 3–4 minutes.
- 4
Check that the fish is cooked through, then drizzle with soy sauce and turn off the heat. Garnish with chopped scallions if desired.
食谱ID
146
小贴士与备注
・可以用鳕鱼或罗非鱼等其他白鱼代替比目鱼。
・翻鱼时要轻柔，以免鱼肉散开。
・根据个人口味调整酱油用量。
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I share easy, time-saving recipes you can make with just one frying pan or one microwave! My goal is to create simple yet delicious recipes that can become regular favorites on your table—without any extra hassle. If you’d like, I can also reword this into a short, catchy bio version for social media that works well in Instagram or TikTok profiles. That would make it more compact and eye-catching for followers.