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Salmon and Broccoli Stew | Boneless


time30min

sakebroccolistew

メニューコンセプト

This recipe uses the Paku Paku Bone Remover series. It's a warm stew that's packed with calcium and vitamin C.

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Ingredients (for 1 person)

  • PlusMini bone-removed salmon fillet (30g) 1 slice
  • Appropriate amount of flour
  • 2/3 teaspoon salad oil
  • 20g broccoli
  • <Seasoning liquid A>
  • 100ml milk
  • 1/4 teaspoon consommé granules
  • <Seasoning B>
  • 1 teaspoon potato starch
  • 2 teaspoons water

Cooking in a frying pan

  • 1 Cut the salmon into bite-sized pieces and coat in flour.
  • 2 Heat salad oil in a frying pan over medium heat and brown both sides of [1].
  • 3 Divide the broccoli into small florets and boil until soft.
  • 4. Put seasoning A and [2] into a small saucepan and bring to a boil. Then add seasoning B and mix to thicken.
  • 5. Place [4] in a bowl and add [3].

Steam convection cooking

  • 1. Partially thaw the salmon, cut it into bite-sized pieces, and coat it in flour.
  • 2. Place the ingredients from [1] in a deep hotel pan and drizzle oil on the surface. (Spray oil is also acceptable.)
  • 3 Heat in a preheated steamer on combination mode at 230°C with 30% steam for 6 to 7 minutes.
  • 4. Put seasoning A into a small saucepan and bring to a boil, then add seasoning B and mix to thicken.
  • 5. Arrange the broccoli, cut into small florets, on top of the cooked fish (3). Pour the sauce from (4) evenly over the fish so that it is no longer visible. Place a thick paper towel on top and press down with your hand to mix the sauce evenly. Then, cover. *You can also boil the broccoli separately.
  • 6 Heat in a preheated steamer on combination mode at 160-180°C with 100% steam for about 5 minutes.
  • * Preheat the steamer to a temperature 20 to 30°C higher.
  • * The temperature and cooking time vary depending on the model, so please check the core temperature before cooking.

*The cooking instructions listed are approximate temperatures and times. Heating conditions vary depending on the grilling machine you use, so please be aware that even with the cooking method described, the food may burn or not be cooked through completely. Also, when cooking large quantities, the thickness of the fish, and the type of fish will affect the finished product, so please adjust the heating time and temperature when cooking.

栄養価(1人分)

    • エネルギー153cal
    • タンパク質11.4g
    • 脂質8.1g
    • 炭水化物1.1g
    • カリウム359g
    • カルシウム131mg
    • 0.5mg
    • ビタミンD9.9μg
    • ビタミンB10.12mg
    • ビタミンB0.27mg
    • ビタミンC29.0mg
    • 食塩相当量0.7g

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