飯
由 CookWhatHK0 次收藏
鹹魚炒飯先煎香挪威薄鹽鯖魚，再用魚油爆蒜炒飯，加入雞蛋、青江菜，粒粒分明，魚香撲鼻。
可以選用前一餐煮好的白飯，或是現有的剩飯。
Use leftover cooked rice from a previous meal.
挪威薄鹽鯖魚若需保存，可先冷凍，待烹煮前一餐再移至冷藏室低溫解凍。解凍後，用手輕觸可摸到魚刺，請將魚刺一根根仔細拔除，再將魚肉剪成塊狀。
Keep the mackerel frozen for freshness, and thaw it in the fridge before the previous meal. Run your fingers along the fish to feel for bones and remove them one by one, then cut into pieces.
將雞蛋、鹽巴和少許油一同打散。蒜瓣洗淨後拍碎並切成末。青江菜洗淨瀝乾，剪成粗末，並將菜葉與菜梗分開放置。
Beat the eggs with a pinch of salt and oil. Crush and mince the garlic. Roughly chop the bok choy, keeping the leaves and stems separate.
在平底鍋中倒入少量油，待油熱後倒入蛋液，煎成蛋皮。接著用鍋鏟將蛋皮切成塊狀，持續拌炒至蛋塊散發出香氣，再將蛋塊盛出備用。
Heat a little oil in a flat pan, pour in the egg mixture and cook into a thin omelette. Break it up with a spatula and stir-fry until fragrant. Set the egg aside.
轉小火，再次加入少許油潤鍋。待鍋熱後放入鯖魚，魚皮朝下，蓋上鍋蓋煎煮四分鐘。四分鐘後，當魚肉側面變白並飄出魚香味時，將魚翻面。此時可放入蒜片，利用鯖魚煎出的魚油繼續蓋鍋煎煮，約兩分鐘後，待兩面煎至金黃即可盛出。
Add a little more oil and heat the pan on low. Place the mackerel skin-side down, cover and cook for 4 minutes until the flesh turns white at the sides and the fish is fragrant. Flip, add garlic slices and continue cooking covered for about 2 minutes until golden on both sides. Set aside.
再次補入少許油，放入青江菜梗和蒜末拌炒。接著將白飯挖入炒鍋中，用飯匙輕輕翻拌，讓每一粒米飯都能充分吸收鍋中的魚香、蒜香和菜香。
Add more oil if needed, then stir-fry the bok choy stems and minced garlic. Add the cooked rice and stir to coat every grain with the fish, garlic and vegetable fragrance.
將之前煎香的蛋塊倒回鍋中，用炒匙翻拌均勻。接著淋上醬油，撒入白胡椒粉和黑胡椒粒，再次翻拌均勻。最後將青江菜葉絲倒入鍋中，翻炒至青菜受熱變熟。
Return the egg pieces to the wok and stir well. Drizzle with soy sauce, white pepper and black peppercorns, and toss again. Add the bok choy leaves and stir-fry until just wilted.
將煎香的鯖魚（連同魚油）倒回鍋中，再次輕輕翻拌均勻，即可熄火，炒飯完成。 小撇步： 鯖魚是一種營養豐富、有助於抗癌和預防失智的平價好魚，且備料方便。先將鯖魚煎香，再利用其魚油煸炒蒜末和米飯，簡單的步驟就能做出美味佳餚。這個方法能讓您輕鬆做出粒粒分明、香的炒飯，甚至不需要大費周章地翻鍋。
Finally, return the fragrant mackerel with its oil to the wok, toss everything together, turn off the heat, and it is done.
