 鲜花( 634)  鸡蛋( 5)
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我现在越来越不会做饭了,做了没人吃,所以打算做点新鲜的菜谱,今天看到yahoo首页介绍的健康菜谱,正好家里有一块三文鱼,就做了,还挺好吃的,得到老公好评如潮。介绍如下:" ?) Y p/ C( c) {" q/ u, a
7 @0 O8 I9 Z8 [% R+ A& ]北美口味三文鱼菜谱
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$ q" i$ n ]/ G/ Y% N1/4 cup low-fat or nonfat plain yogurt3 s. x V' g2 c0 `% h' C
1/4 cup chopped fresh parsley. \2 I; `! p! I5 s" v, D: f
1/4 cup chopped fresh cilantro, y0 \' D( D% m% u: s% g
2 tablespoons lemon juice
" F, B7 l$ i* l/ m) a; o1 tablespoon extra-virgin olive oil
# j d* I" C& a3 cloves garlic, minced
6 R/ y7 J) U5 g5 l ?" Q' J% ~$ v- i2 n1 1/2 teaspoons paprika
u+ e7 w$ S( [( I4 o2 Q+ X6 f1 teaspoon ground cumin
3 s) U2 R* ~, ?$ s O* N6 S1/4 teaspoon salt, or to taste3 }) }! t3 g5 S9 x* M- l
Freshly ground pepper to taste h$ R$ f$ P$ l& T
4 (4 ounce) center-cut salmon fillets (see Tip). |/ K4 D9 D1 M/ i# u3 D/ s& w
1 lemon, cut into wedges
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做法:
' a3 ]9 B! K, G" R f+ d1 I7 `5 \Stir together yogurt, parsley, cilantro, lemon juice, oil, garlic, paprika, cumin, salt and pepper in a small bowl. Reserve 1/4 cup for sauce; cover and refrigerate. Place salmon fillets in a large sealable plastic bag. Pour in the remaining herb mixture, seal the bag and turn to coat. Refrigerate for 20 to 30 minutes, turning the bag over once.
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+ l. g& C, [8 b. U7 N. I# C gMeanwhile, preheat grill to medium-high.
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( @6 x/ ^. O$ F. _Oil the grill rack (see Tip). Remove the salmon from the marinade, blotting any excess. Grill the salmon until browned and opaque in the center, 4 to 6 minutes per side. To serve, top each piece with a dollop of the reserved sauce and garnish with lemon wedges.
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Yield: 4 servings8 y3 }1 ~+ I0 T5 ^
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不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。
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% ^* o' P l$ y) r7 J3 ?, ^营养表8 U6 t. ^- q4 S1 J
Per Serving% T ~! m4 O6 G/ M" l& x" S4 u
! o0 g$ W" u# @2 YCalories: 241 kcal
' K9 p+ B* q/ `1 ^Carbohydrates: 6 g
% V$ q& W' V3 p0 g bDietary Fiber: 1 g/ e& ~' W; d6 A; ]3 a% c
Fat: 15 g
% h- O5 z6 ^; AProtein: 21 g
]6 d% T5 v7 Z( ]7 z) O7 tSugars: 1 g * r& t3 m0 J* E$ F
' Z+ q( `" p/ X/ x另外,还作了一道配菜: rosemary, parsley烤土豆条,也十分健康。一道沙拉:杂菜+ Japanese Village沙拉酱(在餐馆里买的) |
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