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  • What's up Food Tuber's. Okay, so we're gonna do a super simple

  • midweek healthy meal. Super beautiful. Pan cooked salmon,

  • cous cous, asparagus, courgettes. It's gonna be really quick.

  • It's healthy. About 600 calories. We're eating the rainbow.

  • We've got two of our five a day. Pretty much this is the stuff that my missus loves

  • okay. Firstly, our carb is cous cous. 75 grams per person.

  • 150. Cover it with some boiling water.

  • About a centimeter above where the cous cous sits.

  • Basic seasoning goes in, and if you wanted to put a little

  • I don't know, mint tea bag in there, you could. Slice of lemon

  • you could. Oh my God, a herb in there. You could.

  • So that goes in, and also we'll put our plates

  • above here as well, and you might even get a warm plate instead a cold plate.

  • So that's a good start. 0 effort. 0 work. Our pan here

  • is getting quite hot now. Medium-low heat. We've got a lovely

  • fish. Two beautiful salmon fillets there. Skin on, but it's been scaled,

  • and it's been de-boned.

  • It's a lovely oily fish. Omega 3 is really, really good for you.

  • So what I wanted to show you was two ways to cook it. Take the salmon fillet like this

  • and slice it into little centimeter slices. This is gonna cook

  • in about two minutes. So that's proper fast food.

  • I'm then going to have a chunk. Score

  • the skin, and its gonna let the heat in efficiently. So I'm gonna put salt and pepper

  • on both. Go skin side down with the chunk,

  • into the pan. A lot of people don't like

  • soft fish skin. They pull it off. If you get it crispy

  • they want to eat it. If you just put your hand on it for 10 seconds,

  • you give full contact to the skin, which means

  • full crispiness. You're gonna get like a kinda fish

  • crackling. You see the heat cooking the fish.

  • Cous cous is on. Fish is on. Lets celebrate some veg.

  • Asparagus. A little handful per person.

  • Grab the end like this and see how it naturally snaps.

  • So that's where the soft succulent asparagus

  • goes to more complex woody asparagus, which is gonna be chewy.

  • I'm gonna cut the asparagus at an angle, just because I like it.

  • Beautiful nutritious veggie. There's our asparagus.

  • Add a little olive oil and I'm gonna add the asparagus.

  • Let's just turn the fish now.

  • Lovely and golden. Look at that. Crispy as you like.

  • The asparagus you can just jiggle around. You see it picking up some colour.

  • Next up zucchini, or courgette as we call in England. I'm gonna cut it a little bit

  • like the asparagus

  • at an angle. So this goes in there. The sliced fish

  • is gonna cook much quicker. I'm gonna turn this

  • salmon, very very different, is gonna take twice the time

  • I don't want to over cook this veg. If you keep cooking it, you gonna deplete

  • all those lovely

  • erm, all the lovely goodness and nutrients in there. But I do want to big up flavour.

  • So I'm just gonna take a chili

  • remove the stalk and I want to get rid of the seeds.

  • Use the tip of your knife just to scrape it out, and

  • just finely chop it until you're happy with it.

  • So, the salmon is nearly there. The asparagus

  • and courgettes are looking good.

  • Beautiful. So guys look, the salmon's just come off there.

  • These cook in half the time. They look really beautiful.

  • Let's just do a quick salsa. Three or four nice juicy tomatoes. Just hack it up.

  • If you can get them when they're nice and in season that is half the battle.

  • Different colours. Yellows. Basic seasoning. Salt.

  • Pepper. Olive oil. Extra virgin if you can.

  • Just about a tablespoon. Lemon juice.

  • It's gonna work so well with the salmon. Coriander here.

  • Finely chop that. This is gonna be tasty.

  • I'm just gonna use my hands. That's what's gonna give you

  • that kind of incredible salsa. The cous cous here

  • has heated my plate up, so I've got two lovely warm plates.

  • Can you see how it's swelled up. It's totally fluffy.

  • It's not sticky. Really, really, nice. Now what we can do

  • is kiss this with that amazing

  • salsa. Toss-up. This is truly the kind of thing I'll knock up midweek.

  • Start to finish: 10 to 12 minutes. Absolutely.

  • You could have this as a salad the next day. It will get better.

  • You can have it cold. Lovely asparagus.

  • Courgettes. Just gonna whack it on the top. So you've got your three piece of salmon here

  • then you've got your salmon steak here. A beautiful crispy skin.

  • And then a nice spoon of natural or Greek yogurt.

  • Super, super nice. Works really well with cous cous. Beautiful colours.

  • Having that little light salsa on the top is so beautiful. Look at that.

  • Who said healthy food had to boring? So guys

  • that is my beautiful pan-cooked salmon

  • with beautiful cous cous, asparagus, courgette.

  • If you like it give us a thumbs-up. If you have any comments about what you do put in

  • comments below

  • Of course, if you haven't subscribed to Food Tube subscribe, it's free.

  • Are you mad? Come on! And go and see our sister channel

  • Drinks Tube as well. So guys, from me until next time.

  • Bye!

What's up Food Tuber's. Okay, so we're gonna do a super simple

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サーモンのトマトのクスクスとパンフライ|ジェイミー・オリバー (Pan-Fried Salmon with Tomato Couscous | Jamie Oliver)

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    Li-hsin Wang に公開 2021 年 01 月 14 日
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