 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:7 i7 ]8 F: ^! `9 p
& p( u$ E3 A, x% |: Q) g北美口味三文鱼菜谱
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! g: y+ F' O9 A+ [9 f原料
8 P# {+ b+ a% h( p; ]- I" \1/4 cup low-fat or nonfat plain yogurt
( K. y% j# h0 @, L1/4 cup chopped fresh parsley( J- ^1 v- B7 g7 {+ C
1/4 cup chopped fresh cilantro
: R6 y/ d$ m) r! p1 i+ a2 tablespoons lemon juice8 I* A5 ?& w0 B
1 tablespoon extra-virgin olive oil
/ N5 i% M7 R9 }7 n6 S3 cloves garlic, minced
|1 G& v3 H2 D! y" c' ^1 1/2 teaspoons paprika
0 a* a" o* n8 f. m3 b1 teaspoon ground cumin
/ T; O+ d* X8 M3 e- g" V1/4 teaspoon salt, or to taste! q) i' J& ]9 c9 X) Y) w4 W4 f2 A1 w
Freshly ground pepper to taste9 V+ R3 l. d% Q$ k5 j! c! z
4 (4 ounce) center-cut salmon fillets (see Tip)) E+ i% G1 @: o
1 lemon, cut into wedges , E9 ~# E# b. F
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做法:
: O& p% ^1 k) t% rStir 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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: F% {( M, h7 v [$ I( IMeanwhile, preheat grill to medium-high.
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+ g- O0 y( O; g& T; x4 L' k# @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. ( O( P/ ^# R6 b
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Yield: 4 servings
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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1 z& J% D- z2 x7 J
Per Serving& h; F7 Q* @% I+ M/ s# ?, U% _ h
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Calories: 241 kcal( q3 w x6 ?; W# G, l+ H
Carbohydrates: 6 g1 Q; ?9 l. N; ?. v; T- k5 c$ @" T
Dietary Fiber: 1 g8 Z. C5 n& Z+ Z/ b2 I
Fat: 15 g2 G% i. X+ O$ r. ?+ {$ A
Protein: 21 g8 T1 n5 F& n) j7 ]" O" ], c
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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