 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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! P G F8 V d7 H2 ~3 Y北美口味三文鱼菜谱
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原料3 N& o8 {" l6 O* E
1/4 cup low-fat or nonfat plain yogurt0 _0 i# C% ?( C' T, }% W) A, z3 F
1/4 cup chopped fresh parsley% p' A& P" M0 g" `! h% i
1/4 cup chopped fresh cilantro
. M$ C' E4 L' V% @$ o1 s- @2 tablespoons lemon juice4 K- w+ C. o8 d b& C
1 tablespoon extra-virgin olive oil
# q4 V, K3 k8 T3 cloves garlic, minced
( i q! ~! I$ _$ q# n2 `1 1/2 teaspoons paprika
4 M9 M8 t2 ?; e4 y6 j* C1 teaspoon ground cumin
2 p$ @( D& Y/ S4 J: A1/4 teaspoon salt, or to taste1 p$ a3 T! h9 B+ q$ S
Freshly ground pepper to taste
2 }3 l, @* D# l4 (4 ounce) center-cut salmon fillets (see Tip)8 y d; p8 ~/ `+ w% e5 O
1 lemon, cut into wedges
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, w \ t, Q* I3 ]做法:
% N' n; g; W) q& a7 |2 tStir 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.% k- o1 C9 J1 ^6 \+ Y3 j
1 S: J( K/ v# y: nMeanwhile, preheat grill to medium-high.
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2 x0 }* k* O/ [5 QOil 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. 8 B {' n+ D1 S2 y6 p* }% C
1 v8 T- `' ^- v0 e) SYield: 4 servings$ m0 O9 y- f4 G7 Q: A4 I
( r- v% ?! t+ V7 N不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。& e. J$ l/ I. t7 Z7 E3 j* s3 }
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1 Q0 m# h/ K6 _3 \! y营养表
- h C5 }- g- Y" Z0 mPer Serving
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Calories: 241 kcal
}$ o' W5 u4 f4 }Carbohydrates: 6 g# Q8 X' a2 W. G/ ?' C; s
Dietary Fiber: 1 g( n9 D. d7 ^8 q- q" b
Fat: 15 g% z5 v8 b" z* l3 n; D' ~
Protein: 21 g4 i' Q# T; {& W5 m# @
Sugars: 1 g
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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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