March 2018 - May 2018 MCI (P) 069/11/2017 fb.com/heartfoundation myheart.org.sg twitter.com/heartSG Official Publication of the Singapore Heart Foundation 03 下定决心找回健康 13 20 Be the Queen of Your Heart @singaporeheartfoundation Cardiology for the Layman #6 What You Need to Know About Anti-coagulants
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03 - 98l7x44yayb3dj87e2icunz4-wpengine.netdna-ssl.com · or death. Thus, anti-coagulants are prescribed for prevention. Types of anti-coagulants 1. Warfarin 2. Novel Oral Anti-Coagulants
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Official Publication of the Singapore Heart Foundation
03
下定决心找回健康
13
20
Be the Queen of Your Heart
@singaporeheartfoundation
Cardiology for the Layman #6What You Need to Know
About Anti-coagulants
PATRONESM Goh Chok Tong
CHAIRMAN EMERITUSDr Low Lip Ping
SHF 47TH
BOARD OF DIRECTORS
CHAIRMANProf Terrance Chua
VICE-CHAIRMENDr Tan Yong SengMs Tan Lee Chew
HONORARY SECRETARYProf Tan Huay Cheem
ASSISTANT HONORARYSECRETARYMr Goh Chiew Seng
HONORARY TREASURERMrs Elsie Foh
MEMBERSDr Chee Tek SiongMr Chong Chou YuenDr Goh Ping PingMdm Koh Teck SiewDr Bernard KwokMrs Regina LeeProf May LwinDr Mak Koon HouMr Peter SimDr C SivathasanAdj Asst Prof Jack Tan
HONORARY ADVISORSProf Koh Tian HaiMr Liak Teng LitMr Lim Soon HockA/Prof Lim Yean TengDr Lily NeoMr Tan Kin LianMr Wong Yew Meng
EDITORIAL COMMITTEE
EDITORMr Patrick Deroose
MEMBERSAdj Prof Terrance ChuaDr Chee Tek SiongDr C Sivathasan
SECRETARIATMr Vernon KangMs Stephanie HoMs Mabel Tang
2 Editor’s Note
heartline is a quarterly publication of the Singapore Heart Foundation.9 Bishan Place, #07-01 Junction 8 (Office Tower), Singapore 579837Tel: 6354 9340 • Fax: 6258 5240 • Email: [email protected]
The information provided in heartline is for educational purposes only. It should not be used for diagnosingor treating a heart problem or a disease, and should not be substituted for professional health care. Opinions expressed by contributors and advertisers do not necessarily reflect those of the SHF.The SHF does not endorse any products or services in heartline advertisements.
All rights reserved. Copyright is held by SHF.No portion of this publication can be reproduced without the permission of SHF.To advertise in heartline, please email [email protected] or call 6354 9340.Terms and conditions apply.
Want a copy of heartline delivered to your doorstep?Call 6354 9340 for a copy of the subscription form.Designed by: Vacain Design Pte Ltd • Printed by: A&D Printhub Pte. Ltd.
DEAR READERS,
Recently, I experienced writer’s block and I felt upset. Was there nothing worth writing about? Did I lose my inspiration? Where was my creativity?
Finally, it hit me. My colleague Sally W., who is living in a metropolis along the US East Coast, shared about her volunteer work in a small local non-profit organisation. She collects vegetables from the nearby farms, checks them, packs them in boxes and donates them to primary school children from the poor neighbourhood schools. The uptake is great because the children love carrots, corn and parsnip. They bring the vegetables home and ask their caregivers to prepare them. This way, the families get to consume healthy meals, as they do away with the omnipresent hamburger, fried chicken and salty snacks. It is a win-win for both sides.
On the other hand, my sister Colette, who works in a school of higher education associated with the University of Brussels, showed me the wall posters and pamphlets on healthy eating around the school campus. These caught the attention of the teenagers and the recipes in particular, encouraged the students to prepare heart healthy meals in their dormitories.
From these two examples, we can see that both very young children and teenagers want heart healthy food and enjoy making their own choices. The well educated as well as the economically disadvantaged, also prefer heart healthy food and if given a choice, will make the right decisions.
Knowledge is power and the role of public education is so important. Our messages need to always be appropriate, constant and consistent. Recently, we have introduced some new features in heartline, in the hope of remaining relevant to our readers. These include the Cardiology for Laymen series and the comics. Do you enjoy reading them? Let us know.
On behalf of our beneficiaries and the Foundation, I wish you and your loved ones much joy, prosperity and good health in this Year of the Dog.
狗年旺旺!
Patrick Deroose
3Feature
ANTI-COAGULANTSWhat You Need to Know About
Article contributed by Mr Chai Zheng Hao
What are anti-coagulants?
Anti-coagulants are medications that prevent the formation of clots in an artery, a vein or the heart, and prevent existing clots from enlarging.
What are anti-coagulants used for?
There are various conditions or reasons why anti-coagulant therapy may be prescribed and they include:
1. Atrial fibrillation – an abnormal rapid heart rhythm condition2. To reduce the increased risk of a stroke or heart attack
after certain surgeries3. To prevent unwanted blood clots after insertion of
mechanical valves or stents
There is an increased tendency for blood to clot excessively or too easily in the above conditions. The resultant clots
formed may cause poor blood circulation or block a blood vessel, which may lead to a heart attack, stroke, tissue damage or death. Thus, anti-coagulants are prescribed for prevention.
Warfarin prevents the activation of vitamin K, an essential step in the blood clotting process.
How is the dosage determined?
The warfarin dosage is based on a blood test called the International Normalised Ratio (INR). The INR test measures how easily blood clots. Your doctor will decide the INR target range for your condition. If the INR result is above your target (too high), it means that the blood takes a longer time to form clots, increasing the risk of bleeding. Conversely, if the INR result is below your target (too low), blood may take a shorter time to form clots, and hence tend to clot more easily. Your doctor may require you to take frequent blood tests at the beginning of the treatment to determine your body’s reaction to warfarin and the suitable dosage for you. Based on your INR results, your doctor will tell you if you need to change your dose and when you will need the next blood test. Once you are on a regular dosage, you do not need to do the blood test as often, unless you get sick, change your medication regimen or change your diet.
Small changes in doses may lead to significant changes in INR and other undesirable side effects. Hence, it is important to take your dosage as prescribed by your doctor to prevent fluctuations in your INR level. Different warfarin manufacturers may have minute differences in their tablet content and there may also be differences in the way the warfarin is absorbed by the body. Hence, it is a good practice to keep to the same brand of warfarin that you are on. The two brands of warfarin that are sold in Singapore are Marevan and Apo-Warfarin. Make it a point to recognise the colours of the warfarin tablets which you are taking.
Warfarin
Cardiology for the Layman #6
4 Feature
Below is a chart of the warfarin tablets, showing the different colours and strengths for each brand.
2. Many drug interactions
Many medications can change the way warfarin works, so inform your doctor and/or pharmacist about all the medications which you are taking. That includes prescription or over-the-counter medicines, herbs and vitamins e.g. aspirin, ginseng, gingko biloba and evening primrose oil.
Novel Oral Anti-Coagulations (NOACs)
NOACs are the newest class of anti-coagulation agents. They work by inhibiting a clotting factor directly. The 3 NOACs in Singapore are:
NOACs are easier to use, as they do not have a small safety window like warfarin and they do not require extensive blood tests. They are easily available as oral tablets.
With the exception of dabigatran, there are no agents for rapid reversal of their effects, in the event of an overdose.
Low-Molecular Weight Heparins and Unfractionated Heparin
These are molecules that inhibit a clotting factor required to commence the clotting mechanism, to stop clots from forming.
This is a popular choice for the in-patient setting, as they take a short time to act. Their effects are easily reversible in the event of an over anti-coagulation and they do not last for a long period of time in our body, making it easy for physicians to control the anti-coagulation effect needed in a short time.
However, they are only available in injectable form. Hence, they are not widely used in the out-patient setting, due to the inconvenience.
Unfractionated heparin (UFH) was the first anti-coagulant discovered in 1916. The discovery of low molecular weight heparin (LMWH) was based on unfractionated heparin and both heparins are similar in terms of its uses and benefits. However, UFH can only be given intravenously (through a vein directly into the bloodstream) whereas LMWH can be given subcutaneously (under the skin) or in out-of-hospital situations. UFH may require extensive blood tests and closer monitoring of its effects. UFH also tends to be affected by other protein-binding drugs to a greater extent and hence has more drug interactions. However, UFH has been studied more widely and is usually more affordable than LMWH.
Additional things to note of when taking warfarin
1. Many food interactions
The efficacy of warfarin can be affected by the amount of vitamin K in our diet. This does not mean that we have to avoid vitamin K in our diet. The initial INR levels measured would have factored in the amount of vitamin K in your usual diet. It is advisable to keep to a consistent level of vitamin K in your diet and not make drastic changes. Examples of foods rich in Vitamin K are shown in the table below.
Mr Chai Zheng Hao is a pharmacist and practises at Parkway East Hospital Pharmacy.
What to take note of when taking anti-coagulants?
The most common side effect is bleeding from any part of your body. The bleeding can be minor or sometimes serious and dangerous. Hence, it is important to recognise any signs of bleeding in your body. A visit to the doctor to readjust your dosage may be required.
obstacles within your home, to create a clear walking path.• Prevent falls by installing handrails in places where you
need the extra support, or use a walking cane if necessary.• Usesalinenasalspraysorhumidifiersathometohelpkeep
your nostrils moist and prevent your nose from drying out, to reduce the risk of nosebleeds.
If your anti-coagulation medication is not adequate, clots will form easily in your body and you may experience signs and symptoms of clotting. This is also dangerous as the blood clots may break off and travel to your lungs, legs and brain, blocking off circulation in the affected areas. A visit to the doctor to readjust your dosage may be required.
Other things to note
• Informyourdoctorifyouarepregnant,intendtogetpregnantorarebreastfeeding.Achangetoamoresuitableanti-coagulantmay be required.
• Informyourdoctorordentistthatyouaretakinganti-coagulantsbeforeanyoperationordentalprocedure.Thisistopreventany excessive bleeding due to the procedure.
the anti-coagulants in your body and cause the effect to become greater or weaker than intended.
What if I miss a dose?
Keep to your regular timing for medications when taking anti-coagulants. Your body may not have adequate anti-coagulants to prevent blood clots from forming, if you miss a dose. Taking doses too near each other or double dosing, will thin your blood and bleeding may occur. The various anti-coagulants have specific instructions on how to manage a missed dose. Make sure to consult your pharmacist or doctor, if you are unsure.
or weakness• Afallorinjurytoyourheadorface• Menstrualbleedthatisheavierthannormal
Major signs of bleeding
• Clotsinthelegs(deepveinthrombosis)maycauseswelling, warmth, redness, pain and numbness in your legs.
• Clots in your heart (heart attack) and lungs(pulmonary embolism) may cause unexplainable shortness of breath, sharp chest pains, upper body discomfort or numbness in the arms, back, neck or jaw.
• Clotsinyourbrain(stroke)maycauseweaknesson one side of the body, headaches, blackouts, dizziness, unexplained loss of sensation, slurred speech or visual disturbances.
Major signs of blood clots
7Feature
Former Minister of State, Mr Teo Ser Luck, shares with us his weight loss journey.
fitCommit To BeQ1. When did your weight become an issue? When I was living overseas and working on
my businesses, I weighed more than 85kg and my waist measurement was over 35 inches. The doctor said that with all the excessive drinking and eating, my body age was much older than my chronological age. He warned that if I did not take good care of my health, everything will give way soon.
Q2. What was your light bulb moment that pushed you to lose weight?
It got increasingly more difficult to pass my IPPT in the army and once, I nearly blacked out just after climbing one short flight of stairs. That was when I decided to get serious about living a healthier lifestyle.
Q3. What was the biggest struggle in your weight loss journey?
The biggest struggle for me was not achieving the results that I expected and I was also unsure if I was doing it right.
Q4. How much have you lost so far? How long did it take?
My weight is around 70 to 72kg now. It took me one year to lose 15kg.
Q5. What keeps you motivated, at times when you don’t feel as disciplined?
I sign up for running events and triathlons. After awhile, the good habits kick in and you begin to adopt the healthier lifestyle that forms you as a person. Today, I still wake up at 5am to workout for 2 hours.
Q6. How has your weight loss improved your life?
My weight loss has given me greater confidence, higher productivity at work and I feel energised at every moment.
Q7. What do you do to stay heart healthy? My personal formula is 70% nutrition and
30% workout.
Q8. Lastly, what are some tips you can share with our readers?
Focus on eating right. Always set a target and consistency over volume, meaning even if you have only 10 minutes, do some workout rather than none at all. It is not how much time you spend, but rather how regularly you do it. Photos courtesy of Mr Teo Ser Luck
9Health Bites
Do you wish to receive heart health related news on a regular basis? Subscribe to our newsletter heartline by emailing [email protected] with your name, email address and contact number.
Studies have found that obese heart disease patients who practiced yoga and aerobic exercise together, had twice the reduction in blood pressure, body mass index and cholesterol levels, as compared to those who did either yoga or aerobics alone. They also showed significant improvement in the left ventricular ejection fraction (amount of blood pumped out of the heart with every heart beat), diastolic function and exercise capacity. Over a period of 18 months, 750 patients with coronary heart disease were divided into 3 groups who did – aerobics only, yoga only and aerobics/yoga together. Results showed that a combination of both yoga and aerobics can not only reduce mental, physical and vascular stress, but may also lead to decreased cardiovascular mortality and morbidity by lowering the risk factors.
Researchers examined data of 3,730 non-diabetic petroleum industry Chinese workers over a period of 12 years, and found that those who experienced stressful tasks on the job were 57% more likely to develop diabetes. The biggest contributors included feeling overloaded with work, unclear about expectations and responsibilities of the job, and physical labour. In addition, workers who had reduced recreational time and coping resources such as social support from family and friends, had a 68% increased risk of getting diabetes. Among coping resources that influenced the risk of diabetes, decline in self-care and rational coping skills seemed to make the most difference. Thus, it is important to maintain a healthy lifestyle and a healthy weight, even during turbulent periods at work.
A recent US study suggests that married heart patients have better long-term survival odds, as compared to divorced, widowed and single counterparts, who were up to 71% more likely to die. Those with spouses tended to have a greater purpose in life, fewer risk factors and were more likely to be responsible for their health through diet, exercise and medication adherence. However, compliance starts to slip when a significant other is gone. In separation and widowed cases, the emotional, financial stress and psychological behaviour thereafter may play a role in adverse outcomes. In conclusion, all heart patients are encouraged to find a sense of purpose, whether it be engaging in a new interest or getting more involved with family, because the role of relationships and friendships can help in managing coronary artery disease.
Increased stress at work linkedto higher risk of diabetes
Married heart patients more likely than singles to survive
Healthbites
Yoga and aerobic exercise together may improve heart disease risk factors
Healthy Mummy,
Healthy FamilySymposium 2018
Nutrition 11
DATE: 12th May 2018, Saturday
TIME: Registration and booth activities start at 10amWorkshops: 10.30am – 12.15pmCooking Demonstration & Cooking Competition Finale: 1.00pm – 2.30pm
VENUE: Keat Hong Community ClubAuditorium and Foyer2 Choa Chu Kang Loop#01-01, Singapore 689687(2 minutes’ walk from Choa Chu Kang MRT station)
TICKET PRICE:
$6/pax or $10/pair•Goodiebag(worthuptoS$50)•Activitybooths•Lightrefreshments•Luckydrawchance(Topprizeworthupto$400)
Workshops
Salt taste test: Are you Salty?
Have you ever wondered why does some food taste bland to one, yet salty to another? This may be due to the difference in the detection and recognition threshold of salt. Join us in this intriguing experiment and find out how salty you are!
Mental health workshop: Secrets of Stress Management
Stress may affect behaviours and increase cardiovascular disease risk factors such as poor diet, physical inactivity, smoking and excessive alcohol consumption. Join us in this workshop to learn about stress management techniques, to help yourself and others.
Tickets are available at the Singapore Heart Foundation’s main office.
Opening Hours: Mondays to Fridays only, from 9.30am to 5.00pm (closed during lunch time from 12.30pm to 1.30pm)
Keen to participate in our Hearty MasterChef Challenge? Stay tuned on our website (www.myheart.org.sg) and Facebook page in March 2018 for more information!
For any enquiries, please call 6354 9350/65 or email [email protected].
Cooking Demonstration by Celebrity Chef Daniel Koh
Join Celebrity Chef Daniel Koh, as he shares tips and recipes on how a healthy meal can be easily prepared.
Hearty MasterChef Challenge (Finale)
Contestants who have been through a series of qualifying rounds and training, battle against each other in a mystery box challenge. The winner will then be crowned Hearty MasterChef 2018.
Cooking Demonstration and Cooking Competition Finale (Limited seats available)
When we come across the term glycaemic index (GI) on food packaging, we often associate low GI to healthier choices, but
do you actually know what it means? What about the term glycaemic load (GL)?
GI is defined as how fast carbohydrate (CHO) foods are being broken down into glucose and absorbed into the bloodstream.
On the other hand, GL is a measure that takes into account the amount of carbohydrate (CHO) in a portion of food, together with how quickly it raises blood glucose levels.
To calculate GL, take the GI x carbohydrate / 100.
For example, 1 serving (50g) of raw oats with a GI of 55 and 29g CHO.
Hence, the GL is (55 x 29) / 100 = 15.95.
In translation, 1 serving of raw oats with a GI of 55 and a GL of 15.95,means that it has a low rate of conversion from CHO to glucose for absorption into the bloodstream, with a medium rate of raising blood glucose.
The lower the indexes, the more gentle and constant rise of blood glucose. GI and GL can be useful in managing one’s blood sugar levels, especially for
pre-diabetic and diabetic individuals.
For the most part, foods that are lower in these indexes are high in dietary fibre too, such as oats, barley, apple etc., which can increase satiety and assist
in weight management.
So, start your day right by having a bowl of heart friendly oatmeal, as it may help to reduce the risk factors of cardiovascular disease such as obesity and diabetes!
Scan here to read more about GI on P6
The Lowdown On
GlycaemicIndex Low Medium High
GI 0 to 55 56 to 69 70 to 100
GL 0 to 10 11 to 19 20 and over
Editorial12
13Go Red for Women
Be the
Why Women?Women are often the primary caregivers to their families and their loved ones. Recognising this pivotal role that women play in their families, SHF launched the GRFW campaign in 2005 to send out a red alert to women, as many are still unaware of the dangers posed by this “silent killer”. In 2016, a heart health survey conducted by SHF revealed that only 10% of Singaporean women were aware that heart disease is their leading cause of death.
Pledge Your Heart Walk 2018Held in conjunction with the annual GRFW campaign, SHF will be organising the 2nd installment of the fun walk, to motivate and increase the awareness for physical activity to help curb the development of CVD in women. Consistent exercise has also been shown to improve physical and mental health.
Pledge Your Heart Walk 2018 encourages women of all ages to bring along their family members and friends (males are welcome too!) to kick-start a heart healthy lifestyle together. The cultivation of healthy behaviours is most effective when it is started by and with the family.
Guest of Honour:Ms Low Yen LingSenior Parliamentary Secretaryfor Ministry of Education& Ministry of Trade and Industry Mayor of South West District
Registration* opens inMarch 2018, so stay tuned@ www.pledgeyourheartwalk.sgor SHF’s Facebook page@ www.fb.com/heartfoundationfor more details!
* Limited slots are available and registration is based on a first come, first served basis.
Wish to participate in thiscause as an organisation orin a group? Write to us [email protected] more information!
Join us at this meaningful event with your loved ones!
of your
HeartWhat Is Go Red For Women?Go Red for Women (GRFW) is an international awareness campaign dedicated to the prevention, diagnosis and control of cardiovascular disease (CVD) in women. The American Heart Association initiated the GRFW movementin2004,toempowerwomen with the right knowledge and essential tools to take charge of their heart health. The World Heart Federation, together with its members, has taken the campaign globally to highlight the fact that heart disease and stroke combined, is the No. 1 killer of women.
15Event Reviews
PHSG would like to thank Bayer SEA & Actelion Pharmaceuticals for their kind sponsorship during the Blue Lips Campaign 2017.
Brought to you by:
November is the Pulmonary Arterial Hypertension Awareness month across the world. In Singapore last year, the Blue Lips Campaign was organised by the Pulmonary Hypertension Singapore (PHSG), National Heart Centre Singapore (NHCS) and the National University Hospital (NUH).
The 2-day event educated 500 members of the public on how to detect the signs and symptoms of the disease. Many were surprised to learn about PH and they showed their support to the patients by penning words of encouragement on “Blue Lips” notes.
We hope to see you at the Blue Lips Campaign event in November 2018! Stay tuned on our Facebook page (PH Singapore) for more updates.
Sealed with A BLUE KISS Pulmonary hypertension (PH) is a rare condition where
the blood pressure in the lungs is increased, leading to a lack of oxygen, breathlessness and mobility issues. One of the main symptoms is cyanosis or blue lips. Although this disease is rare, its symptoms can significantly affect a patient’s life.
Thus, the Blue Lips Campaign was initiated by the Pulmonary Hypertension Association of Canada in 2010, to raise awareness for the disease. Since then, it has been organised annually in Singapore.
On 20thJanuary2018,SHF’s14th Flag Day saw close to 1,900 volunteers, walking along the streets of Singapore to help raise funds for the Foundation, as well as to create awareness for cardiovascular disease.
The street collection exercise and donation cards from corporations and individuals raised a total of approximately $100,000. These funds will help sustain SHF’s life-saving programmes, allow us to carry on our mission of promoting heart health in Singapore, and provided timely financial aid to needy heart patients.
SHF would like to convey our sincere thanks to Tote Board and Singapore Turf Club for their outright donation. Our heartfelt gratitude and a big thank you also goes out to allwhohelpedmakethe14th Flag Day a huge success. This would not have been possible without your support!
The DIRECT DONOR DEBIT PROGRAMME (DDDP) is designed toencourage individuals to give small donations to SHF on a regular basis, for our life-
saving programmes. SHF would like to thank the following DDDP Event Site Sponsors, who have generously provided their venues for our various roadshows.
TOGETHER, WE CAN WORK TOWARDS A HEART HEALTHIER NATION!
All winners will be notified via phone or email. Good luck!Look out for the answers in the next issue of heartline or visit www.myheart.org.sg after 1 June 2018.
Here are 8 simple ways to reverse your holiday weight gain. Fill in the blanks with the helping words provided in the box below.
Submit your correct answersand 5 lucky winners will receive
a limited editionSHF Heart Smart Eating Plate
in our lucky draw!
1.2.3.4.5.6.7.
8.
Period Checklist
Week Saturated Balanced Frequency Sugars
Herbs and spices Portion Unsaturated Whole-grains Trans
Method 做法: 1. Cook and prepare the pasta as directed on the packaging. Then, set aside. 根据包装上的指示煮熟意大利面,放置一旁备用。 2. Mix the shrimps, red pepper flakes, salt and black pepper in a medium bowl. 将虾仁、红辣椒粉、盐和黑胡椒倒入碗中拌匀。3. Use a non-stick pan and heat the oil over a medium fire. 将米糠油倒入不沾锅中,以中火加热。4. Add in the garlic and cook till fragrant or golden brown. 倒入大蒜,直至炒出蒜香或呈金黄色。5. Sir-fry the spinach for 1 minute, then add in the cherry tomatoes and stir-
fry for another minute. 菠菜倒入锅中快炒1分钟,然后加入小西红柿,再快炒1分钟。6. Add in the shrimps and cook for around 1 to 2 minutes before turning off
the heat. 加入虾仁翻炒1-2 分钟,随后关火。7. Divide the pasta into 4 portions. 将意大利面分成4份。8. Pour the shrimps mixture, basil and lemon juice onto the pasta, toss to
冰水中降温。 7. Using medium heat, add in the oil and garlic in a non-stick pan and cook till fragrant or golden brown. 使用中火,在不沾锅中放入米糠油和大蒜,持续翻炒直至炒出蒜香或呈金黄色。 8. Drain the cauliflower before adding it into the pan. 将花椰菜从冰水中捞出沥干,随后倒入锅中翻炒。9. Mix in the cranberries, almond, parsley, salt and black pepper. Stir to heat through. 加入蔓越莓、杏仁、香菜、盐和黑胡椒,继续翻炒。10.Servethecauliflowermixturealongsidewiththesalmon. 上桌前,将炒好的花椰菜和鲑鱼放在一起。
Method 做法: Salmon 鲑鱼1. Preheat a covered pan over medium heat. 用中火预热有盖的平底锅。 2. Slice the salmon equally into 4 portions and place
them on separate sheets of aluminium foil (bigenoughtowrapthesalmon).
将鲑鱼切成4份,然后分别平铺在铝箔纸上(铝箔纸要够大,以便能充分包住鲑鱼片)。
3. Brushthetopandbottomsidesofthefishwithoil, then season it with salt, black pepper and rosemary.
在鱼的上下两面刷上米糠油,然后用盐、黑胡椒和迷迭香调味鲑鱼片。
4. For each portion, drizzle2 teaspoons of lemonjuice and top with 2 lemon slices, before closing the foil into a tight package.
在每片鲑鱼上淋上2茶匙的柠檬汁,随后在上面摆上2片柠檬。最后,用铝箔纸将其包紧。
5. Place wrapped salmon pieces on the preheated panovermediumheatandcookforabout10–12minutes. Meanwhile, prepare the cauliflower.