 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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$ a _) G1 q! L, Z# r T原料4 v( L: p$ l) }* h
1/4 cup low-fat or nonfat plain yogurt! u0 `; f; s5 O/ S
1/4 cup chopped fresh parsley1 a) U: ?5 O3 f9 p$ ^$ k
1/4 cup chopped fresh cilantro% j8 c* s* _# ^9 C; [$ x" Q% M
2 tablespoons lemon juice5 N) r3 o! j6 V+ P
1 tablespoon extra-virgin olive oil0 U, p+ `/ U1 v3 A( W4 ^+ D! P
3 cloves garlic, minced+ A `$ x9 g% Q' h4 A( w6 ]; ~
1 1/2 teaspoons paprika6 |9 g, U" J/ b+ V. J; L
1 teaspoon ground cumin0 Y1 }$ w8 l! ?6 r& f( P. i' B
1/4 teaspoon salt, or to taste
1 u1 `3 }2 ?( \2 hFreshly ground pepper to taste
$ Q: {5 d0 n U$ H) L! H! g: C4 (4 ounce) center-cut salmon fillets (see Tip)
8 D! [6 x1 ~3 s, R4 X5 D! \1 lemon, cut into wedges 7 @, \4 ~0 h. n! V8 Z
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做法:
& V7 y& b! D8 E; BStir 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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Meanwhile, preheat grill to medium-high.& |. X, B, R" {& P
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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. & J, }) Z+ B ~2 k
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Yield: 4 servings4 ~% T* s B, |% F" T5 H" U0 O
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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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营养表
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Calories: 241 kcal3 B+ f! l% r1 O( W/ U& {
Carbohydrates: 6 g
5 Y' h" c% _: g# DDietary Fiber: 1 g. {' D! c0 w7 b5 m
Fat: 15 g: n* _( D! K1 `; n/ j- u
Protein: 21 g* {- p& S S' ^0 {
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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