---
title: "最「營」菠菜三文魚意粉 - FoodNo1.com"
description: "FoodNo1.com 自 1999 年成立至今超過 26 年，專注分享港式家常菜、健康食譜與生活煮意靈感。每日更新「三餸一湯」搭配、時令湯水、低脂少油、素食、進補與食療配方，讓你輕鬆煮出暖心又營養的餐桌味道。加入我們的美食圈，一起交流煮食心得與廚房故事。"
url: "https://www.foodno1.com/western-recipes/26-western_pasta/2477-2012-02-10-09-51-33.html"
date: "2026-06-18T20:32:33+00:00"
language: "zh-TW"
---

#  最「營」菠菜三文魚意粉

  [西式麵食](https://www.foodno1.com/western-recipes/26-western_pasta.html)    2012年2月10日    點擊數: 13263

![salmon spag01](https://www.foodno1.com/images/editor/salmon_spag01.jpg)

菠菜三文魚意粉加入橄欖油烹調， 不單色香味俱全， 而且營養價值很高， 三文魚營養豐富是眾所周知的， 菠菜能夠補血是一般人也曉得的常識， 橄欖油是健康的食用油， 也越來越多人認知， 這三種材料湊合在一起就成為最富營養的美味鐵三角， 其中三文魚含有豐富的不飽和脂肪， 能有效降低血脂和血膽固醇， 防治心血管疾病， 不飽和脂肪中的Ω-3脂肪酸是腦部、 視網膜及神經系統必不可少的物質， 有防治老年癡呆和預防視力減退的功效。

食用菠菜可降低血液中的膽固醇，將多餘的膽固醇在腸內轉換成糞脂醇排出體外，使血管彈性維持良好；菠菜中含有大量的鐵質和微量的錳，可改善及預防貧血，增加紅血球中的血紅素。菠菜還含有較高的草酸，吃時最好先「焯」一下，然後再炒，這樣便不會破壞它的草酸，影響鈣的吸收。

至於橄欖油，不僅美味可口，也是油類中較健康的一種，因橄欖油中含較高的不飽和脂肪，可使血脂不易增加，而減低心臟病病發的機會。橄欖油含有豐富的維他命A、D、E、K，及內含的抗氧成份，具有抗氧化作用，能預防未老先衰等身體問題。所以把以上三種材料結合在一起，就是最「營」的組合，而且製法簡單：

![fno1-materials.png](https://www.foodno1.com/images/menu/fno1-materials.png "fno1-materials.png")

- 煙三文魚片(可於超市購買) 若干塊
- 菠菜葉 若干
- 意粉 適量
- 蒜頭切成片狀 2瓣
- 橄欖油 適量
- 黑胡椒粉 適量
- 鹽 適量

![fno1-method.png](https://www.foodno1.com/images/menu/fno1-method.png "fno1-method.png")

1. 把意大利粉倒入鹽水裡煮熟，隔去水份
2. 意粉快要煮熟的時候，把較多的橄欖油倒入鍋裡，再加入蒜片炒香
3. 把切好的菠菜葉，倒入鍋裡炒軟，關火
4. 再倒入煙三文魚片，加鹽和黑胡椒粉調味，與意粉炒勻即可

![foodno1-signoff](https://www.foodno1.com/images/fno1/foodno1-signoff.png)

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