 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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+ @/ a! a1 z4 w3 B, d北美口味三文鱼菜谱! d6 l& U* M1 f* c/ K
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原料1 S2 g7 S: Z+ u. B+ Z+ A
1/4 cup low-fat or nonfat plain yogurt
% ]! F" N" |! I! g# G1/4 cup chopped fresh parsley4 c$ i) A) }6 l+ {
1/4 cup chopped fresh cilantro5 R4 N7 V8 v' \5 M8 C& b8 u" C* D" z
2 tablespoons lemon juice% n: c5 s" z! J2 n. ]. x \' ?( ?9 ^
1 tablespoon extra-virgin olive oil& i% ^! ]- J7 q4 x% A+ I; |$ w% P' \
3 cloves garlic, minced9 q9 _. p5 T! | v9 J; J
1 1/2 teaspoons paprika, ?2 A/ W( {) e4 k8 I, t
1 teaspoon ground cumin# T P7 g: y% b" N: ?5 Z" R' `+ M) d: y
1/4 teaspoon salt, or to taste
) U1 n% p, A2 m$ ZFreshly ground pepper to taste
3 I0 A: K3 {+ C. V: a Z6 o4 (4 ounce) center-cut salmon fillets (see Tip)
7 d0 t+ C! p! h1 lemon, cut into wedges 4 H6 H, _- K4 A+ `: X
1 ^" Y: p0 E# a% H做法:
4 K6 _* c4 l( A0 J7 o( Z; H" z7 dStir 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.5 p k, o6 h% a0 l* q
; M2 C" m6 n! u2 S1 x% DMeanwhile, 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. 6 L5 M6 l( R, P
5 C/ i2 T0 y8 Q ]$ B; P7 N8 eYield: 4 servings3 e! L7 V' S& T/ B, H7 j! Y1 Y" n+ o" H
7 \% J. |5 o% r- D, g; L8 l不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。5 i8 m( T ]- b, y
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5 r; i, s8 Z* hPer Serving
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Calories: 241 kcal
/ x! {" g2 s2 }' D: ^0 l& V; }Carbohydrates: 6 g
: T! m5 w& a9 \8 bDietary Fiber: 1 g" U4 U5 M4 L& W; L% D% P
Fat: 15 g
$ S d/ P6 R# f% D+ M4 k) B) r& FProtein: 21 g9 s7 L9 K6 q7 G5 ?4 f
Sugars: 1 g
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0 G2 d, @1 h5 n/ j6 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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