 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:
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北美口味三文鱼菜谱
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1 J9 Z* [* O! H7 n B原料
' O( Y$ M- X2 [& @( _/ v1/4 cup low-fat or nonfat plain yogurt
6 x4 [' ~, t0 }; ^2 Q, O1/4 cup chopped fresh parsley0 \! E, g+ b J, S8 }
1/4 cup chopped fresh cilantro" W7 @. B b* D: R. ~/ m
2 tablespoons lemon juice
& T& K0 c$ @. g" a1 tablespoon extra-virgin olive oil
# `0 r9 V2 [- A$ i: Y3 cloves garlic, minced
! E$ h5 L& c8 c- k+ X: b8 c8 M' L1 1/2 teaspoons paprika
2 B; r4 O1 L& L3 ?5 R1 teaspoon ground cumin
4 Y9 P+ l# F8 a3 b J% H/ Y, J1/4 teaspoon salt, or to taste! w: C0 h: c, ]( p
Freshly ground pepper to taste
, O# k2 o* f% c: U: {4 (4 ounce) center-cut salmon fillets (see Tip)
, y; H1 w0 j1 @0 f3 w1 lemon, cut into wedges 5 f) v- i) A; |$ Q5 j, C6 r( v
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做法:+ f+ S( o- g0 w w9 Y. B5 n p
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.2 R& Y7 t; ?# }$ X
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Meanwhile, preheat grill to medium-high.
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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. ; G/ J1 y0 O5 R) M; h7 {1 q$ [( {8 X
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Yield: 4 servings6 h% a! w& o1 ?$ V
; Y6 H( ?1 S8 v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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3 e6 C$ v9 p3 |& R. }, @营养表. A8 y0 n. d, q
Per Serving$ Q, _+ n6 Y4 r1 z) M
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Calories: 241 kcal6 e) ]/ N) _" h
Carbohydrates: 6 g" b% v0 N$ E7 b; O
Dietary Fiber: 1 g% I; b. b7 T' I* A" F
Fat: 15 g3 D4 x2 w3 n( C6 F' }" O. b
Protein: 21 g
/ J4 d' x$ r& `. hSugars: 1 g
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/ }8 N/ W$ \. \4 V! f1 D* z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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