 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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% n/ X5 l3 V; c北美口味三文鱼菜谱' Y) @, D9 X' C
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( ^% w4 j. E0 K原料8 m- c, q7 S0 D) k0 d
1/4 cup low-fat or nonfat plain yogurt
- h( P9 {& _. U6 Y0 N1/4 cup chopped fresh parsley+ E2 p2 n" I% I
1/4 cup chopped fresh cilantro2 x7 ?) I5 L5 b( z8 O
2 tablespoons lemon juice
3 D- L+ }1 O" c) e4 C& z- I! d1 tablespoon extra-virgin olive oil) X4 M& v- f H
3 cloves garlic, minced t8 |: h% g; J+ S- j, V7 E) I
1 1/2 teaspoons paprika4 s' g% P( v2 U( d, ]* d0 a9 O" N/ _
1 teaspoon ground cumin! L9 b' u" k9 S; S% Z' I" h+ V
1/4 teaspoon salt, or to taste
4 `4 A* u/ o+ S) b( T ^" RFreshly ground pepper to taste
( V; o# z$ C2 f( a4 (4 ounce) center-cut salmon fillets (see Tip)( V/ J4 g% ]/ I2 Y
1 lemon, cut into wedges
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: P* f$ @0 i4 l4 f# [做法:
) ~8 d6 y0 A! [ e6 s' | `' {5 SStir 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.1 t/ M- H. Y$ y0 |; @7 T
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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. 0 o. z& M: a+ n" w! q
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Yield: 4 servings3 G: k0 K* U* I; I' c& _
; e2 g1 K2 y" q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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7 A" l5 ~" R! {5 x7 X9 rCalories: 241 kcal
2 a6 k. V5 a) Y/ K8 R% nCarbohydrates: 6 g* S! j6 {. m3 N
Dietary Fiber: 1 g" T4 F9 X# L: Y1 w) O$ p
Fat: 15 g
8 }' k1 R8 t8 B4 ~0 BProtein: 21 g
2 o9 g6 }, C* W* u0 X9 o6 {$ WSugars: 1 g . y7 o% M3 ~/ F6 M: ~4 m3 J8 c
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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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