香煎金目鲈配XO辣油、炒芥兰及蒜香脆米饭
A premium Hong Kong-style dinner featuring pan-seared barramundi fillet topped with aromatic XO chilli oil, served alongside stir-fried gai lan and crispy garlic fried rice. Delivers 67g protein and 1,698 kcal per serving.
香港
Fish
30分钟以內
营养 (每份)
1698kcal热量
67g蛋白质
128g碳水
68g脂肪
6g纤维
890mg钠
食材
- 280g barramundi fillet, skin-on
- 200g cooked jasmine rice
- 180g fresh gai lan (Chinese broccoli)
- 15ml XO chilli oil
- 8g garlic, minced
- 3g scallions, sliced
- 8ml neutral oil for cooking
- 5ml oyster sauce
- 3g sea salt
- 2g white pepper
步骤
- Pat barramundi fillet dry with paper towels and season lightly with salt and white pepper on both sides.
- Heat neutral oil in a large skillet over medium-high heat until shimmering.
- Place barramundi skin-side down in the hot skillet and cook for 5–6 minutes without moving, until skin is crispy and golden.
- Flip fillet carefully and cook for another 3–4 minutes until opaque throughout and cooked through.
- Transfer barramundi to a warm plate and drizzle with XO chilli oil.
- In the same skillet, add a touch more oil if needed and stir-fry minced garlic for 30 seconds until fragrant.
- Add gai lan and stir-fry for 3–4 minutes until tender-crisp, tossing frequently.
- Season gai lan with oyster sauce and a pinch of white pepper, then transfer to plate.
- Reheat the cooked jasmine rice in the skillet over medium heat, breaking up clumps, until warmed through (2 minutes).
- Top rice with reserved garlic-oil mixture from the gai lan pan for extra flavor and crispness.
- Arrange rice beside the fish and gai lan on the plate, garnish with sliced scallions, and serve immediately.
