[:hk]南瓜紅衫魚湯【鮮甜美味】Pumpkin Fish Broth[:en]Pumpkin Fish Broth[:]

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云云湯水之中，魚湯是肥丁最愛。丁媽說飛禽走獸之中，能下水會游泳較為滋補不燥，所以肥丁不煲雞湯，多選用水鴨、紅衫魚這類滋陰的食材。魚類脂肪較低，蛋白質豐富，還有對心藏有益的 omega 3，是營養餐單不可或缺的。要做出奶白色潤滑鮮美的魚湯，必須燒熱油鑊把魚煎香，然後立即注入滾水，這篇就加入了補腦的南瓜。可單獨品嚐，或做成湯底，搭配其他食材，例如加入日本麵鼓和豆腐作味噌湯、蕃茄豆腐大豆芽營養豐富 (有人喜歡加蕃茄薯仔椰菜紅蘿蔔，不過肥丁覺得寒涼 )，加絲瓜章魚雜菇味道濃郁…… 看你的創意，肥丁還用來做茶碗蒸……. 很吸引吧 ﹗

材料 ( 份量： 4 –  6  碗 )

• 小型紅衫魚 ( 金線魚 )  5 尾  ( 不一定要紅衫，其他小魚仔都可以煲湯，勝在夠便宜 )
• 薄薑片                   3 塊
• 粗鹽                      適量
• 白胡椒粉             適量
• 清水                    2500 ml
• 中型南瓜               1 個  ( 可改用木瓜，或完全不加配料都可以 )

做法

1. 紅衫魚去鱗，將肚內的內藏、血水和血塊洗淨，肚內緊黏魚脊的地方有一道深紅色的血溝，必須用刀尖刮淨沖洗，有助除去腥味，如果拍腥可用粗鹽、白胡椒粉及薑片刷抹魚身，靜待 1 小時，再鹽沖去，用廚房紙抹乾魚身 ( 乾身便不會黏鑊 )

2. 南瓜去皮去籽，切件，將清水煮沸

3. 燒熱油鑊，放 2 茶匙油，用薑片將油塗刷滿鑊身，刷過薑有助加熱，也可以去除魚腥味。油鑊大火至冒出白煙，放入紅衫魚煎香，火喉可稍為調細一點，先讓一邊煎熟，未煎熟不要多手撥弄或反轉魚身，熟後反轉再煎另一面

4. 魚剛煎好立即放入湯鍋中，即時注入沸水，便能煲出奶白色的魚湯，加入南瓜，湯水煮沸後收慢火煲 1 小時，離煲好 5 分鐘加少許鹽，品嘗時先撈起南瓜，再撈起紅衫，過一次篩以防有魚骨便可

小叮嚀

• 如果不攪動，封煎過的紅衫不易煲爛，南瓜切大件不容易沾骨，所以肥丁沒有用魚袋，用不用魚袋看需要自己斟酌吧

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Ingredients ( Serve 4 –  6 )

• 5 Golden Threadfin Bream or Other Sea Fish
• 3 Thinly Sliced Ginger
• Pinch of Sea Salt
• Ground White Pepper
• 2500 ml Water
• 1 Medium Size Pumpkin

Preparation

1. Run your knife across the fish to remove scales. Do the gutting process, check and remove the intestine if present. Using your finger, remove everything from its now open cavity. If this step is done correctly, you should now be able to observe the spine without anything in the way. Study the spine. If there is a black or blue coat covering the inside of the spine, scrape it off with your finger. Rinse well in water water until the water seems clear. Rub the fishes with salt, ground white pepper and thinly sliced ginger, set aside for 1 hour. Rise and dry with a kitchen towel before cooking.

2. Peel pumpkin, remove seeds. Cut to big chunks. Pour 2500 ml water to a large pot and bring to a boil.

3. Heat the wok with 2 tbsp oil. Use ginger to brush oil all over the wok. Rubbing wok surface with ginger can raise heat and remove the smell of fish. When smoke raise, add fishes, and cook 3 to 4 minutes on each side or until fish turn golden.

4.Put the wok fried fishes into the boiling water. Add pumpkin and simmer the soup at low heat for at least 1 hour. Add pinch of salt 5 minutes before finishing cooking.  Take out pumpkin and fish before serve

Tips 

• on’t stir the soup when simmering so that the fish bones will not come out

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