保哥煮場 一魚兩食《炒斑球 x 豉油王煎封頭腩》| Chef Paul Wong Cook “Stir-fried Coral Trout Fillets”

今集同大家分享一個較為名貴嘅菜式——炒斑球。
用上東星斑，一魚兩食：魚柳炒斑球，頭骨腩就用豉油王煎封，
二百多元就做到酒樓級數，只要花少少心思，一樣得！

Today I’m sharing a rather premium dish — stir-fried grouper fillets.
Using a leopard coral grouper, two dishes from one fish: the fillets stir-fried,
and the head, bones and belly pan-seared in superior soy sauce.
For just over two hundred dollars you can reach restaurant quality —
with a little effort, it’s totally doable!

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🐟 炒斑球 / Stir-fried Grouper Fillets
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東星斑魚柳 – 約14件 / Leopard coral grouper fillets – about 14 pieces
紅黃燈籠椒 – 適量 / Red & yellow bell peppers – to taste
蔥段 – 適量 / Scallion sections – to taste
薑 – 半湯匙 / Ginger – 1/2 tbsp
蒜蓉 – 半湯匙 / Minced garlic – 1/2 tbsp
乾蔥 – 1湯匙 / Shallots – 1 tbsp

醃斑球 / Marinade
鹽 – 1/3茶匙 / Salt – 1/3 tsp
糖 – 1/4茶匙 / Sugar – 1/4 tsp
蛋白 – 一半 / Egg white – half
生粉 – 1茶匙 / Cornstarch – 1 tsp
花生油 – 1湯匙 / Peanut oil – 1 tbsp

芡汁 / Sauce
蠔油 – 1茶匙 / Oyster sauce – 1 tsp
鹽 – 1/3茶匙 / Salt – 1/3 tsp
糖 – 1/3茶匙 / Sugar – 1/3 tsp
紹酒 – 1湯匙 / Shaoxing wine – 1 tbsp
生粉水 – 半湯匙 / Cornstarch slurry – 1/2 tbsp

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🐟 豉油王煎封東星斑頭腩
Pan-seared Grouper Head & Belly in Superior Soy Sauce
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東星斑頭、骨、腩 / Grouper head, bones & belly
鹽 – 半茶匙 / Salt – 1/2 tsp
生粉 – 半湯匙 / Cornstarch – 1/2 tbsp
蒜蓉 – 半湯匙 / Minced garlic – 1/2 tbsp
蔥花 – 少許 / Chopped scallion – a little
蒸魚豉油 – 1圈 / Steamed fish soy sauce – 1 drizzle (one circle)
花生油 – 適量 / Peanut oil – as needed

備註 / Notes
想脆啲可先撒鹽，再拍少許乾粉
For extra crispness, sprinkle salt first, then dust with a little dry starch
家用慢慢煎比油炸更香，會有焦香味
Pan-frying slowly at home is more fragrant than deep-frying, with a nice charred aroma

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❓ Q&A
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Q: 東星斑放血有什麼好處？
Q: What are the benefits of bleeding the coral grouper?
A: 放血是在鰓位戳下去，讓魚裡的血可以很快地滲出來，只有活魚才可以，如果是死魚就放不了血。放血的魚吃起來就沒那麼腥，做起來的菜式就會雪白一點。
A: Bleeding is done by poking at the gill area so the blood inside can seep out quickly. Only live fish can be bled; a dead fish cannot. A bled fish tastes less fishy, and the finished dish comes out whiter.

Q: 炒斑球如何保持嫩滑不散？
Q: How do you keep the stir-fried grouper fillets tender and intact?
A: 斑球先煎至六七成熟，不需要煎得太熟，一會我們還要炒的。如果現在已經煎得全熟了，一會一炒就散了。炒時開大火，一邊炒一邊放芡汁，剛好放完。如果斑球剛好，可以拋的，拋都不散的；如果太熟就真的散了。
A: Pan-fry the fillets to about 60–70% cooked — don’t overcook, because we’ll stir-fry them again. If they’re fully cooked now, they’ll fall apart when stir-fried. Use high heat when stir-frying, adding the sauce while tossing, finishing exactly as it’s all poured in. If the fillets are just right, you can toss them without breaking; if overcooked, they’ll really fall apart.

Q: 在家煎封頭腩有什麼技巧？
Q: Any tips for pan-searing the head and belly at home?
A: 鍋已經燒到冒煙，然後我們關小火，倒油，一定要用花生油，花生油煮出來菜式會更香。這個魚頭比較難熟，我們放在中間，給多一點油。想頭腩煎得好吃，一定要用點心思，不停轉這個鍋，一轉鍋油就到了鍋邊，鍋邊的頭腩都夠油份去煎。然後將骨腩放在鍋邊墊高牠，在鍋中間放幾粒蒜蓉、一點蔥花爆香，然後放一點蒸魚豉油，放的時候放在鍋邊，開大火，一圈，完成。不要大力翻，不然骨腩會散掉。
A: Heat the wok until it’s smoking, then turn to low heat and add oil — be sure to use peanut oil, which makes the dish more fragrant. The fish head is harder to cook through, so place it in the centre and add a little more oil. To pan-fry the head and belly well you need some care: keep turning the wok, so the oil reaches the edges and the pieces at the edge get enough oil. Then move the bony belly to the edge and prop it up; in the centre add a few pieces of minced garlic and a little chopped scallion, fry until fragrant, then add a little steamed fish soy sauce along the edge of the wok, turn to high heat, one circle around — done. Don’t flip too vigorously or the belly will fall apart.

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⏱️ 時間線 / Timestamps
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00:00 開場介紹 / Intro
00:10 東星斑標水與放血 / Buying the “marked” fish & bleeding
01:20 切魚頭與起魚柳 / Cutting the head & filleting
03:30 醃斑球 / Marinating the fillets
04:10 煎封頭腩 / Pan-searing the head & belly
05:50 準備芡汁與炒斑球 / Sauce & stir-frying the fillets
07:30 完成與試食 / Done & tasting

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#東星斑 #炒斑球 #一魚兩食 #豉油王煎封 #粵菜 #海鮮食譜 #酒樓菜 #黃亞保
#CoralTrout #GrouperFillets #TwoWaysFish #CantoneseCooking #SeafoodRecipe

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