 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:' S/ N; L0 k: y2 W, b4 j
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北美口味三文鱼菜谱
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原料
9 a# }! J- G6 c3 }7 Q1/4 cup low-fat or nonfat plain yogurt" G6 K6 G* t7 G4 b/ T: V: R8 ]. I
1/4 cup chopped fresh parsley1 x6 w; V1 T: c7 A
1/4 cup chopped fresh cilantro; v! n. E( g0 o/ H/ w( [# ?
2 tablespoons lemon juice
: ? |$ T8 [( p1 f6 R9 L1 tablespoon extra-virgin olive oil' }+ c- R, S& o; P& k' d
3 cloves garlic, minced
- [" ^6 V( d, O/ ]3 Z: M, U1 1/2 teaspoons paprika5 i. [7 n& r4 A9 b2 N4 N2 l3 x T0 Y
1 teaspoon ground cumin$ F' J/ u8 E# ?, r( m
1/4 teaspoon salt, or to taste$ f- Q, j: u9 e1 ]2 l7 s
Freshly ground pepper to taste! J9 f1 c. n0 Y7 h8 }* u
4 (4 ounce) center-cut salmon fillets (see Tip)
0 o" F/ l& Y' N" {$ [! m1 lemon, cut into wedges
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6 B# W, t6 ~4 p做法:3 ~% K7 {* S- x' M" d
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.
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Meanwhile, preheat grill to medium-high.2 z. k& z! y% g9 ]: M
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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. 4 Q5 d& R" v* X1 j* \, P
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Yield: 4 servings7 t1 X9 Y3 q# a% a! L: Q5 u
0 B! l' m$ i6 u( _5 O( ~9 E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
% O2 b: K$ C _: y- RPer Serving/ z4 l2 b2 K P0 B. I) M [
% z7 m4 T) N" t3 _. C; lCalories: 241 kcal7 F1 G* k; _4 \2 E% j
Carbohydrates: 6 g
/ w0 w+ A3 `7 m' c( a8 |Dietary Fiber: 1 g
0 Q7 Q" c+ t7 N$ YFat: 15 g3 d$ {- E' O' A
Protein: 21 g
0 Q6 t9 r$ B: h- o7 hSugars: 1 g % J9 c$ D) {& n7 ]! H
" ~5 J4 e8 ^( M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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