作者序2

如何使用本書4

地中海飲食基礎知識12

特殊食材介紹、刀工與前置處理20

索引228



PART1沙拉醬料、基礎高湯、手做義大利麵與基礎醬料Salad Dressing、Basic Broth、Homade Pasta&Sauce

檸檬橄欖油Lemon flavored dressing 30

義大利油醋Balsamic vinaigrette 31

凱薩沙拉醬Caesar dressing 32

蒔蘿優格醬Dill yogurt dressing 33

香蒜鯷魚沙拉醬Garlic anchovies dressing 34

基礎蔬菜高湯Basic vegetable broth 35

基礎雞高湯Basic chicken broth 36

基礎魚高湯Basic fish broth 37

手做雞蛋義大利麵Homemade egg pasta 38

手做原味義大利麵Homemade pasta 39

手做菠菜義大利麵Homemade spinach pasta 40

手做甜菜根義大利麵Homemade beetroot pasta 41

香蒜辣椒橄欖油Spicy garlic sauce 42

蒜味蘿勒番茄醬Marinara sauce 43

義式青醬Pesto Sauce 44

奶油起司醬Creamy cheese souce 45



PART2前菜與沙拉Appetizer & Salad

草蝦蛤蜊油漬番茄Seafood,tomato with lemon flavored dressing 48

甜橙蘆筍番茄沙拉Orange, asparagus and tomato salad 50

尼斯沙拉Salad Nicoise 52

創意凱薩沙拉Caesar salad 54

蘆筍水波蛋佐義大利油醋Asparagus & poached egg with balsamic vinaigrette 56

綜合香草鑲鮮菇Mushrooms stuffed with herbs stuffing 58

迷迭香烤南瓜Roasted pumpkin with rosemary 60

醋漬綜合時蔬Confect vegetables 62

荳蔻奶油烤馬鈴薯Roasted potato with cardamom cream 64

番茄醬焗烤圓茄Rosted eggplant with tomato sauce 66

野蕈烘蛋Mushroom frittata 68

煎炸番茄餅佐蒔蘿優格醬Tomato pancakes with　dill yogurt dressing 70

碳烤竹筍拌義大利油醋Bamboo shoots BBQ with balsamic vinaigrette 72

香蒜鯷魚涼拌毛豆透抽Edamame & Squid mix garlic anchovies dressing 74

涼拌綜合鮮筍蝦仁Shrimps&bamboo shoots cold salad 76

燒烤秋葵、玉米筍與小番茄Okra ,baby corn&cherry tomato BBQ 78

綠櫛瓜煎餅佐蒔蘿優格醬Zucchini pancakes with dill yogurt dressing 80

經典希臘沙拉Greek salad 82

綜合蔬果沙拉佐蒔蘿優格醬Vegetables&fruits salad 84

嫩菠菜水煮蛋沙拉Spinach& egg salad 86

馬鈴薯拌四季豆Potato&snap bean salad 88

酪梨水煮蛋鮮蝦沙拉Avocado, boiled egg&shrimps salad 90

季節鮮豆沙拉Season beans salad 92

蘿勒烤番茄沙拉Roasted tomato salad 94

義大利油醋烤綜合蔬菜Balsamic vinaigrette roasted vegetables 96

綜合海鮮沙拉Seafoods salad mix dill yogurt dressing 98

鮪魚馬鈴薯蔬菜沙拉Stauted tuna&vegetables salad 100



PART3療癒湯品Comfort soup

西班牙蔬菜冷湯Salmorejo 104

番茄海鮮清湯Tomato seafood soup 106

杏仁花椰菜湯Almond cauliflower soup 108

番茄蔬菜湯Tomato vegetables soup 110

南瓜濃湯Pumpkin soup 112

野蕈清湯 Mushrooms soup 114

蛤蜊巧達濃湯Clam chowder 116

蔬菜清湯Vegertable soup 118



PART4就愛義大利麵Love Pasta

海鮮奶油雞蛋麵Fettuccine with seafood and creamy cheese souce 122

清炒小卷細扁麵Linguine with squid and spicy garlic sauce 124

雞肉野蕈奶油甜菜根麵Beetroot tagliatelle with chicken mushrooms and creamy cheese souce 126

松露起司奶油菠菜麵Spinach tagliatelle with truffle and creamy cheese souce 128

小卷青醬義大利麵Tagliatelle with squid and pesto sauce 130

牛肝蕈蒜味蘿勒番茄醬炒甜菜根麵Beetroot tagliatelle with boletus and marinara sauce 132

海鮮青醬炒菠菜麵Spinach tagliatelle with seafood and pesto souce 134

香蒜辣椒蛤蜊雞蛋麵Fettuccine with clams and spicy garlic sauce 136

鮮筍青醬炒甜菜根麵Beetroot tagliatelle with bamboo shoots and pesto sauce 138

清炒培根花椰菜細扁麵Linguine with bacon, cauliflower and spicy garlic sauce 140

野蕈蒜味蘿勒番茄醬炒菠菜麵Spinach tagliatelle with boletus and marinara sauce 142

鮮蝦蒜味蘿勒番茄醬炒雞蛋麵Fettuccine with shrimps and marinara sauce 144



PART5經典主菜Classic main course

紙包海鮮Seafood parcels 148

蒜辣香草烤鮮蝦Roasted shrimps with spicy garlic and thyme 150

茄汁燉小卷Tomato stewed squids 152

黃檸檬烤鮮海魚Roasted fish with lemon 154

香蒜綜合蛤蜊鍋Cooked clams with garlic 156

烤鮭魚佐番茄莎莎醬Roasted salmon with tomato salsa 158

乾煎鯖魚佐新鮮甜橙Sauted mackerel with orange sauce 160

燒烤透抽拌黃檸檬番茄莎莎Grilles squid mix lemon tomato salsa 162

烤干貝佐蒔蘿優格醬Roasted scallop with Dill yogurt sauce 164

拿坡里炸海鮮Napoli fried seafoods 166

鮪魚燉茄汁Tomato stewed tuna 168

作者序2
如何使用本書4
地中海飲食基礎知識12
特殊食材介紹、刀工與前置處理20
索引228

PART1沙拉醬料、基礎高湯、手做義大利麵與基礎醬料Salad Dressing、Basic Broth、Homade Pasta&Sauce
檸檬橄欖油Lemon flavored dressing 30
義大利油醋Balsamic vinaigrette 31
凱薩沙拉醬Caesar dressing 32
蒔蘿優格醬Dill yogurt dressing 33
香蒜鯷魚沙拉醬Garlic anchovies dressing 34
基礎蔬菜高湯Basic vegetable broth 35
基礎雞高湯Basic chicken broth 36
基礎魚高湯Basic fish broth 37
手做雞蛋義大利麵Homemade egg pasta 38
手做原味義大利麵Homemade pasta 39
手做菠菜義大利麵Homemade spinach pasta 40
手做甜菜根義大利麵Homemade beetroot pasta 41
香蒜辣椒橄欖油Spicy garlic sauce 42
蒜味蘿勒番茄醬Marinara sauce 43
義式青醬Pesto Sauce 44
奶油起司醬Creamy cheese souce 45

PART2前菜與沙拉Appetizer & Salad
草蝦蛤蜊油漬番茄Seafood,tomato with lemon flavored dressing 48
甜橙蘆筍番茄沙拉Orange, asparagus and tomato salad 50
尼斯沙拉Salad Nicoise 52
創意凱薩沙拉Caesar salad 54
蘆筍水波蛋佐義大利油醋Asparagus & poached egg with balsamic vinaigrette 56
綜合香草鑲鮮菇Mushrooms stuffed with herbs stuffing 58
迷迭香烤南瓜Roasted pumpkin with rosemary 60
醋漬綜合時蔬Confect vegetables 62
荳蔻奶油烤馬鈴薯Roasted potato with cardamom cream 64
番茄醬焗烤圓茄Rosted eggplant with tomato sauce 66
野蕈烘蛋Mushroom frittata 68
煎炸番茄餅佐蒔蘿優格醬Tomato pancakes with　dill yogurt dressing 70
碳烤竹筍拌義大利油醋Bamboo shoots BBQ with balsamic vinaigrette 72
香蒜鯷魚涼拌毛豆透抽Edamame & Squid mix garlic anchovies dressing 74
涼拌綜合鮮筍蝦仁Shrimps&bamboo shoots cold salad 76
燒烤秋葵、玉米筍與小番茄Okra ,baby corn&cherry tomato BBQ 78
綠櫛瓜煎餅佐蒔蘿優格醬Zucchini pancakes with dill yogurt dressing 80
經典希臘沙拉Greek salad 82
綜合蔬果沙拉佐蒔蘿優格醬Vegetables&fruits salad 84
嫩菠菜水煮蛋沙拉Spinach& egg salad 86
馬鈴薯拌四季豆Potato&snap bean salad 88
酪梨水煮蛋鮮蝦沙拉Avocado, boiled egg&shrimps salad 90
季節鮮豆沙拉Season beans salad 92
蘿勒烤番茄沙拉Roasted tomato salad 94
義大利油醋烤綜合蔬菜Balsamic vinaigrette roasted vegetables 96
綜合海鮮沙拉Seafoods salad mix dill yogurt dressing 98
鮪魚馬鈴薯蔬菜沙拉Stauted tuna&vegetables salad 100

PART3療癒湯品Comfort soup
西班牙蔬菜冷湯Salmorejo 104
番茄海鮮清湯Tomato seafood soup 106
杏仁花椰菜湯Almond cauliflower soup 108
番茄蔬菜湯Tomato vegetables soup 110
南瓜濃湯Pumpkin soup 112
野蕈清湯 Mushrooms soup 114
蛤蜊巧達濃湯Clam chowder 116
蔬菜清湯Vegertable soup 118

PART4就愛義大利麵Love Pasta
海鮮奶油雞蛋麵Fettuccine with seafood and creamy cheese souce 122
清炒小卷細扁麵Linguine with squid and spicy garlic sauce 124
雞肉野蕈奶油甜菜根麵Beetroot tagliatelle with chicken mushrooms and creamy cheese souce 126
松露起司奶油菠菜麵Spinach tagliatelle with truffle and creamy cheese souce 128
小卷青醬義大利麵Tagliatelle with squid and pesto sauce 130
牛肝蕈蒜味蘿勒番茄醬炒甜菜根麵Beetroot tagliatelle with boletus and marinara sauce 132
海鮮青醬炒菠菜麵Spinach tagliatelle with seafood and pesto souce 134
香蒜辣椒蛤蜊雞蛋麵Fettuccine with clams and spicy garlic sauce 136
鮮筍青醬炒甜菜根麵Beetroot tagliatelle with bamboo shoots and pesto sauce 138
清炒培根花椰菜細扁麵Linguine with bacon, cauliflower and spicy garlic sauce 140
野蕈蒜味蘿勒番茄醬炒菠菜麵Spinach tagliatelle with boletus and marinara sauce 142
鮮蝦蒜味蘿勒番茄醬炒雞蛋麵Fettuccine with shrimps and marinara sauce 144

PART5經典主菜Classic main course
紙包海鮮Seafood parcels 148
蒜辣香草烤鮮蝦Roasted shrimps with spicy garlic and thyme 150
茄汁燉小卷Tomato stewed squids 152
黃檸檬烤鮮海魚Roasted fish with lemon 154
香蒜綜合蛤蜊鍋Cooked clams with garlic 156
烤鮭魚佐番茄莎莎醬Roasted salmon with tomato salsa 158
乾煎鯖魚佐新鮮甜橙Sauted mackerel with orange sauce 160
燒烤透抽拌黃檸檬番茄莎莎Grilles squid mix lemon tomato salsa 162
烤干貝佐蒔蘿優格醬Roasted scallop with Dill yogurt sauce 164
拿坡里炸海鮮Napoli fried seafoods 166
鮪魚燉茄汁Tomato stewed tuna 168

作者序2

如何使用本書4

地中海飲食基礎知識12

特殊食材介紹、刀工與前置處理20

索引228



PART1沙拉醬料、基礎高湯、手做義大利麵與基礎醬料Salad Dressing、Basic Broth、Homade Pasta&Sauce

檸檬橄欖油Lemon flavored dressing 30

義大利油醋Balsamic vinaigrette 31

凱薩沙拉醬Caesar dressing 32

蒔蘿優格醬Dill yogurt dressing 33

香蒜鯷魚沙拉醬Garlic anchovies dressing 34

基礎蔬菜高湯Basic vegetable broth 35

基礎雞高湯Basic chicken broth 36

基礎魚高湯Basic fish broth 37

手做雞蛋義大利麵Homemade egg pasta 38

手做原味義大利麵Homemade pasta 39

手做菠菜義大利麵Homemade spinach pasta 40

手做甜菜根義大利麵Homemade beetroot pasta 41

香蒜辣椒橄欖油Spicy garlic sauce 42

蒜味蘿勒番茄醬Marinara sauce 43

義式青醬Pesto Sauce 44

奶油起司醬Creamy cheese souce 45



PART2前菜與沙拉Appetizer & Salad

草蝦蛤蜊油漬番茄Seafood,tomato with lemon flavored dressing 48

甜橙蘆筍番茄沙拉Orange, asparagus and tomato salad 50

尼斯沙拉Salad Nicoise 52

創意凱薩沙拉Caesar salad 54

蘆筍水波蛋佐義大利油醋Asparagus & poached egg with balsamic vinaigrette 56

綜合香草鑲鮮菇Mushrooms stuffed with herbs stuffing 58

迷迭香烤南瓜Roasted pumpkin with rosemary 60

醋漬綜合時蔬Confect vegetables 62

荳蔻奶油烤馬鈴薯Roasted potato with cardamom cream 64

番茄醬焗烤圓茄Rosted eggplant with tomato sauce 66

野蕈烘蛋Mushroom frittata 68

煎炸番茄餅佐蒔蘿優格醬Tomato pancakes with　dill yogurt dressing 70

碳烤竹筍拌義大利油醋Bamboo shoots BBQ with balsamic vinaigrette 72

香蒜鯷魚涼拌毛豆透抽Edamame & Squid mix garlic anchovies dressing 74

涼拌綜合鮮筍蝦仁Shrimps&bamboo shoots cold salad 76

燒烤秋葵、玉米筍與小番茄Okra ,baby corn&cherry tomato BBQ 78

綠櫛瓜煎餅佐蒔蘿優格醬Zucchini pancakes with dill yogurt dressing 80

經典希臘沙拉Greek salad 82

綜合蔬果沙拉佐蒔蘿優格醬Vegetables&fruits salad 84

嫩菠菜水煮蛋沙拉Spinach& egg salad 86

馬鈴薯拌四季豆Potato&snap bean salad 88

酪梨水煮蛋鮮蝦沙拉Avocado, boiled egg&shrimps salad 90

季節鮮豆沙拉Season beans salad 92

蘿勒烤番茄沙拉Roasted tomato salad 94

義大利油醋烤綜合蔬菜Balsamic vinaigrette roasted vegetables 96

綜合海鮮沙拉Seafoods salad mix dill yogurt dressing 98

鮪魚馬鈴薯蔬菜沙拉Stauted tuna&vegetables salad 100



PART3療癒湯品Comfort soup

西班牙蔬菜冷湯Salmorejo 104

番茄海鮮清湯Tomato seafood soup 106

杏仁花椰菜湯Almond cauliflower soup 108

番茄蔬菜湯Tomato vegetables soup 110

南瓜濃湯Pumpkin soup 112

野蕈清湯 Mushrooms soup 114

蛤蜊巧達濃湯Clam chowder 116

蔬菜清湯Vegertable soup 118



PART4就愛義大利麵Love Pasta

海鮮奶油雞蛋麵Fettuccine with seafood and creamy cheese souce 122

清炒小卷細扁麵Linguine with squid and spicy garlic sauce 124

雞肉野蕈奶油甜菜根麵Beetroot tagliatelle with chicken mushrooms and creamy cheese souce 126

松露起司奶油菠菜麵Spinach tagliatelle with truffle and creamy cheese souce 128

小卷青醬義大利麵Tagliatelle with squid and pesto sauce 130

牛肝蕈蒜味蘿勒番茄醬炒甜菜根麵Beetroot tagliatelle with boletus and marinara sauce 132

海鮮青醬炒菠菜麵Spinach tagliatelle with seafood and pesto souce 134

香蒜辣椒蛤蜊雞蛋麵Fettuccine with clams and spicy garlic sauce 136

鮮筍青醬炒甜菜根麵Beetroot tagliatelle with bamboo shoots and pesto sauce 138

清炒培根花椰菜細扁麵Linguine with bacon, cauliflower and spicy garlic sauce 140

野蕈蒜味蘿勒番茄醬炒菠菜麵Spinach tagliatelle with boletus and marinara sauce 142

鮮蝦蒜味蘿勒番茄醬炒雞蛋麵Fettuccine with shrimps and marinara sauce 144



PART5經典主菜Classic main course

紙包海鮮Seafood parcels 148

蒜辣香草烤鮮蝦Roasted shrimps with spicy garlic and thyme 150

茄汁燉小卷Tomato stewed squids 152

黃檸檬烤鮮海魚Roasted fish with lemon 154

香蒜綜合蛤蜊鍋Cooked clams with garlic 156

烤鮭魚佐番茄莎莎醬Roasted salmon with tomato salsa 158

乾煎鯖魚佐新鮮甜橙Sauted mackerel with orange sauce 160

燒烤透抽拌黃檸檬番茄莎莎Grilles squid mix lemon tomato salsa 162

烤干貝佐蒔蘿優格醬Roasted scallop with Dill yogurt sauce 164

拿坡里炸海鮮Napoli fried seafoods 166

鮪魚燉茄汁Tomato stewed tuna 168