Monday 23 July 2012

海陸沙律 Surf and Turf Salad


最近聽世界各地的朋友們都說他們的夏天有多熱,動輒都 36 - 38 ˚ C。我記起這麼熱的經驗也只有幾年前去美國佛羅尼達州體會過。那次還差點中暑。所以我知道大家的苦處。

Recently, I've been hearing friends from all different parts of the world saying how hot this summer is where they live, with temperatures as high as 36 - 38 ˚ C. From what I can remember, I've only ever experienced weather that hot when we were in Florida a few years back.  That time, I nearly suffered a sun - stroke, so I know what everybody must be going through. 


在英國居住了這麼多年,平時的夏天都不會熱到那裏去。只有十多年前的一個七月,天氣反常,氣温竟上升至 33 - 34 ˚ C,帶孩子們去沙灘玩,海水竟是温暖的!

Having lived in the UK for so many years, I've found that summer here has never been too hot, except from one particular summer about 16 - 17 years ago when the weather was unusually warm; it reached 
33 - 34 ˚ C.  When we took the kids to the beach, even the water felt heated.


前幾天還在繼續我的夏天健美餐,仍然從 Slimming World 的食譜中找靈感。看到這道 " Surf 'n' Turf " 的沙律,馬上要做!

The other day, as I was still trying to carry on with my healthy diet, also looking for inspiration to make a light lunch for a lovely summer afternoon.  I flipped through the " Slimming World " magazine again, on seeing this "Surf 'n' Turf " salad, I knew I had to make it.


這款 80 年代在英國很流行的酒吧餐廳名菜,起源於 60 年代的北美洲。後來輾轉相傳,來到了在大西洋這一方,大受歡迎。時至今日,偶然還會從有些酒吧餐廳的菜牌上看到。

This dish was a favorite choice in pubs and restaurants in the 80 s.  It first started in North America during the 60 s, then it traveled across the Atlantic over to the UK, and became very popular here.  Nowadays, occasionally, we could still find it on the menus of some pubs and restaurants.


原本的《 Surf  'n' Turf 》 是一款甚為豐富的主菜。是一道用肉類與海鮮混合的菜式 ( 最常見的如龍蝦與牛排 ), surf 代表海產,turf 代表吃草的動物,多數指牛肉。

Originally the 《 The Surf 'n' Turf 》is a very rich dish. A type of cuisine that combines both meat and seafood ( especially lobster and steak )surf refers to seafood turf to beef animals fed on grass. 




海陸沙律 
( 4 人份 )

材料:
  • 薄西冷牛排 4 塊
  • 甜豆 sugar snap peas 300 g, 川燙後中間切開
  • 青瓜半條切幼條
  • 甘筍 2 條去皮切幼條
  • 小蘿蔔 radish 100 g,切薄片
  • 大虾 16 隻灼熟中間直切開
  • 火箭菜 rocket leaves 1 大把
  • 鮮磨海鹽黑椒末


沙律醬:
  • 青檸 1 隻搾汁
  • 無脂天然優格 4 湯匙
  • 橄欖油 1 湯匙
  • 蜜糖 1 湯匙
  • 有籽芥末 1 湯匙
  • 土茴香 dill 或新鮮細香葱 fresh chives 1小撮切碎


做法:
  1. 牛排每塊兩邊塗抹上少許橄欖油,隨意磨上海鹽黑椒 。大火預熱有凹凸坑的平底鍋,牛排放下煎至喜愛的熟度。生的每邊 2 - 3 分鐘,半生熟每邊 4 分鐘,熟的 5 - 6 分鐘。待涼後切條。
  2. 同時,灼熟大蝦、川燙甜豆 1 - 2 分鐘;過凍水,瀝乾,涼後中間切開。
  3. 把所有材料置大碗中。將做沙律醬的材料全放進小玻璃瓶內,扭緊瓶蓋,大力上下搖勻。小心打開,上桌時才淋在沙津上,留點讓每人隨意添上。




Surf and Turf Salad
(serves 4 )

Ingredients:
  • 4 pieces of thin and lean Sirloin steaks
  • 1 cucumber, cut into thin matchsticks
  • 2 carrots, peeled and cut into thin matchsticks
  • 100 g radishes, thinly sliced
  • 300 g sugar snap peas, halved lengthways
  • 16 tiger prawns cooked and cut in halves lengthways
  • A handful of rocket leaves
  • Freshly ground salt and pepper


For the dressing:
  • Juice of 1 lime 
  • 4 tbsp fat - free natural yoghurt 
  • 1 tbsp of olive oil
  • 1 tbsp of honey
  • 1 tbsp of whole grained mustard 
  • A small handful of fresh dill or chives, finely chopped 
Steps: 
  1. Seasoned the steak with rubbing a bit of olive oil on each side, freshly ground salt and pepper. Place a ridged griddle pan or heavy - based frying pan over a high heat until hot. Cook for 2 - 3 minutes on each side for rare, 4 minutes for medium, 5 - 6 minutes for well done. Sliced the beef when cool.
  2. Meanwhile, boil the tiger prawns and sugar snap peas for 1 - 2 minutes, refresh under cold water, drain, then sliced lengthways.
  3. Put all the salad ingredients in a large bowl.  Put all the dressing ingredients into a jar, screwed the lid tightly, shook vigorously up and down until all blended well. Unscrew the jar carefully and pour most of the dressing over the salad and toss gently and serve, with the remaining dressing at the side for drizzling over. 







這道改良版的海陸沙律,很適合炎炎夏日享用,清淡簡單卻健康好味。

This improved version of the surf and turf salad, very simple yet delicious, perfect for a hot summer day. 


22 comments:

  1. 今晚剛做完Jane介紹的雞肉沙律
    明天換來做這道海鮮沙律
    炎熱的天氣正好開胃呢!!~

    ReplyDelete
    Replies
    1. Dear 小咪,

      很多謝你照我的食譜做了公司沙律啊!
      希望你也會喜歡這海陸沙律哩,
      這兩款健康好味的夏日食品,真是很適合這炎熱的季節 :) ~~

      Delete
  2. Hi Jane,

    香港剛剛掛了8號颱風. 對呀, 香港天氣很熱, 平均30-33度, 有些地方試過37度.

    記得2006 7月, 辭去工作, 一個人先去布拉格遊玩(及見工), 後到倫敦會合同學, 再去行畢業典禮 (因年紀大才讀degree). 那年, 熱浪捲歐洲, 倫敦不能幸免, 天氣十分熱, 有錢的同學訂有冷氣的酒店. 但我沒有多餘錢, 只能入住無冷氣的酒店. 我忘了正確的氣溫, 但應該有三十幾 – 四十度!!! 每晚要打開窗睡, 依然很熱, 不能入睡.

    海陸沙律正好迎合悶熱天氣, 一定要學整這道沙律. 真的多謝妳的分享.

    香港現播Jamie Oliver(大城小廚歐陸之旅),佢有時都教人做沙律, 我有收看, 覺得幾好睇.

    ReplyDelete
    Replies
    1. Dear KS,

      給你提醒,我也記起來了!2006 那年我姨甥才九歲,是他第ニ次自己來英,來我們家渡暑假。
      那年真是熱的要命!連他有時也嫌太悶熱沒心情玩,連去動物園那天也提不起勁!

      不用客氣啊!夏天我很愛弄沙律,幸好家人都愛吃,既省時省力,我自己又可趁機減肥!

      我也很喜歡 Jamie Oliver 的 cooking style,更欣賞他對烹飪的真誠,各地美食風土人情的尊重。最敬佩他的太太,把家和兒女照顧得妥善,讓他能專心專意發展事業,很難得!

      Delete
  3. 這熱死人的天,若有你的一份沙拉配雞尾酒,
    飯後來塊蛋糕欣賞著Jane細心栽植的花草...
    人生最美好的享受也不過如此吧~^^

    ReplyDelete
    Replies
    1. Dear Meiko,

      這大熱天氣真把 Meiko 的 cool 給熔化掉了吧,聽你的語氣我也替你難耐!
      也真想一把將你拉過來我們的後院內,倒杯凍飲,請你坐下,再送上一盤沙拉 ...
      我們這幾天也很熱,最高温也達至 30C,不慣熱的我,帶著姨甥和他同學仔去玩,就整天頭痛!
      所以我很同情你的苦處!

      Delete
  4. 炎热的天气,我最喜欢这款salad,清清爽爽,没有负担。

    ReplyDelete
    Replies
    1. Dear Cass,

      謝謝你 ~ 我很怕熱,夏天最喜歡弄涼快的菜,做和吃時才不會身水身汗 :)~~

      Delete
  5. Thanks for the recipe, it looks delish!!

    ReplyDelete
    Replies
    1. Dear love2dine,

      No problem at all! Such a simple and refresh salad, very good for a hot summer day, hope you'll like it :)

      Delete
  6. 噢,簡直是色香味俱全的一道菜!好豐富,好有營養呢!(註:我喜歡沙律旁的麵包! :))

    ReplyDelete
    Replies
    1. Dear soccerlover,

      多謝啊 ~ 對飲食健康均衡注重的你,這款沙律最適合不過,有空請試試 ~
      用麵包或小薯送沙律可以填飽肚子 :)

      Delete
  7. This is perfect to serve during summer, for me, all year round is summer, I can prepare this salad anytime.

    ReplyDelete
    Replies
    1. Dear Sonia,

      We've been having some very hot days lately, and found it hard to get use to ( we complain when it's rainy and cold too haha ), I can't imagine what it's like to be summmer all year round ~ thank you, hope you'll like it :)

      Delete
  8. I have heard so many people say the weather has been really hot in the UK :) I hope it is because it'll be better for the Olympics hehe ~ YAY sooooo happy you're blogging healthy recipes Jane ~ i'm trying REALLY hard to be healthy too lol even though i fail every day at least I'm trying hehe and I'm sure these Salads will help :P

    ReplyDelete
    Replies
    1. Dear Daisy,

      Thank you for your kind thoughts about the Olympics, we are very happy the weather is so beautiful in the UK in the building up to the games, and the ceremony tonight ( keeping the fingers crossed )!!
      I NEED to eat healthily Haha!! With the kids around, I always cook huge amount of food and we eat out a lot, my trousers are getting tighter!!
      I envy you and Mr Bao so much, I only need to look at your food photos, and I will put 10 pounds on, I put on weight so easy :(

      Delete
  9. 很有创意的沙l律,而且营养均衡,平常看到海陆大餐都是整块牛排的,大热天还是这样比较开胃吧!

    ReplyDelete
    Replies
    1. Dear Kelly,

      謝謝你!是啊!以前海陸大餐很流行時我老公很常 Order 的,喜歡吃但也有時吃不完。做成沙律的話,女生們也可以吃得安心了 :)

      Delete
  10. Dear Jane,

    這沙拉旁邊的水果飲料看起來也很好喝呢!讓人看了就想灌下一大壺解渴.

    夏天吃沙拉最適合了,我也做了很多涼拌,吃飯時拿出來吃就好了,現在也不喝湯了,每天都一大杯冰沙!省了一天到晚在廚房做菜熱著呢:)

    奧運開始了,你們那裡應該很多觀光客吧!?

    ReplyDelete
    Replies
    1. Dear fish,

      謝謝你!最近為了家人的生活忙過不停,希望 fish 不要怪我遲了回來與你聊天,我是時常想念著你的!

      這沙律旁的是石榴汁,加了水果和冰塊真是好喝得很!

      當然啦!寫此同時,我正在看著電視轉播呢!

      好精彩,好緊張呀!

      我喊得口嚨也沙了!~~

      Delete
  11. Dear Jane,

    這個食譜無碳水化合物啱哂我地!!!好好味的沙律,名字也好好聽呢!好像在MENY中見過,但没點來吃...今早媽媽來電說HK有度呢,熱到唔想出街,要介紹她JANE的這個食譜!

    Thanks again for this wonderful recipe!!!

    June:D

    ReplyDelete
    Replies
    1. Dear June,

      你還在小心節食嗎?我也不是經常有很大定力的!
      天氣熱的時候還好,反正也不想吃很濃郁的食物,沙律就最理想不過了!

      今年香港和很多地方都炎熱得要命,我們住英國的人慣了投訴天氣的,突然覺得自己頗幸運!

      Please don't mention it, I'm very glad that you like this recipe, anytime ~~

      Take care!!

      Delete