---
title: "白豆角炆鱲魚 - FoodNo1.com"
description: "經典家常菜白豆角（長豆角）炆鱲魚（鯛魚）做法！屋企普通煮飯人分享煎魚身不黐鑊、不破皮的物理小貼士。口感清爽、少油少負擔，宏觀調配符合「「855」密碼」膳食平衡，讓全家人今晚食得舒服。"
url: "https://foodno1.com/ch-dishes-menu/fish/169-fna169.html"
date: "2026-06-25T13:28:12+00:00"
language: "zh-TW"
---

#  白豆角炆鱲魚

  No.1 Admin   [魚鮮料理](https://foodno1.com/ch-dishes-menu/fish.html)    2007年10月09日    點擊數: 21069

## 家常白豆角炆鱲魚

屋企普通煮飯人

  ![家常白豆角炆鱲魚](https://foodno1.com/images/menu/food-tt-recipe-ch/food-recipe-ch-seafood/image/food-tt-20000408a01.jpg)

 ### 🍱 500+ 原型食材園

- **主料：**鱲魚（鯛魚） 1 條、白豆角（長豆角） 1/2 斤
- **配料：**蒜頭（大蒜） 2 粒、薑（生薑） 2 片
- **調味與芡汁：**酒 1 茶匙、生抽（淡醬油） 1 茶匙、生粉（太白粉） 少許、鹽與糖各少許、清水 2/3 杯

 ### 🎬 20秒極速烹飪筆記

1. **快切與吸水：**白豆角（長豆角）摘成段過滾水撈起；鱲魚（鯛魚）洗淨必須用廚房紙徹底抹乾內外水分，薄薄撲上一層生粉（太白粉）。
2. **下鑊慢火煎：**燒熱鑊落油，慢火將鱲魚（鯛魚）兩面煎至金黃色，先撈起放碟上。
3. **爆香大火炆：**利用餘油爆香蒜頭與薑片，落白豆角快炒並贊酒，隨即放回鱲魚、倒入調味芡汁，大火煮滾至茨汁起泡掛糊，即時出碟上桌！

 | ![food-seabream.jpg (9288 bytes)](https://foodno1.com/images/stories/ingredients/food-seabream.jpg) | ![food-white-bean.jpg (5980 bytes)](https://foodno1.com/images/stories/ingredients/food-white-bean.jpg) | ![food-garlic.jpg (13775 bytes)](https://foodno1.com/images/stories/ingredients/food-garlic.jpg) |
|:-:|:-:|:-:|
| ' 立 ' 魚 | 白 豆 角 | 蒜 |

 **💡 煮飯人貼士：**
很多街坊煎魚最怕黐鑊（黏鍋）弄破魚皮。最老實的物理方法就是**魚身落鑊前一定要徹底抹乾水，再撲上一層薄薄的生粉（太白粉）**。生粉會瞬間吸收魚皮表面殘留的微量水分，落鑊時會立刻形成一層微脆的保護焦膜，這樣煎出來的魚皮既完整漂亮，翻面時絕對輕鬆不黏鑊！

 **🎯 宏觀「「855」密碼」健康補償提示：**
這道經典家常菜有白豆角（長豆角）提供膳食纖維，鱲魚（鯛魚）提供優質的深海蛋白質。以我們屋企普通的「「855」密碼」黃金膳食比例來衡量，這頓飯肉菜完美，但略為缺乏原型非精製澱粉。

**煮飯人暖心建議：**今晚開鍋下米時，不妨在飯煲裡順手丟進半個切塊的薯仔（馬鈴薯）或番薯（地瓜）跟米飯一起蒸熟，整餐飯就能在宏觀上輕鬆達到最健康的平衡，全家人吃得舒服、清爽又零負擔！

 2026.06.03 更新

- [ 855 ](https://foodno1.com/component/tags/tag/855-system.html)
- [ 炆魚 ](https://foodno1.com/component/tags/tag/%E7%82%86%E9%AD%9A.html)
- [ 白豆角 ](https://foodno1.com/component/tags/tag/%E7%99%BD%E8%B1%86%E8%A7%92.html)

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