 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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' \9 ]; V" Q5 V! E) ^- N: Y$ l) i北美口味三文鱼菜谱
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原料
! @2 P$ H! M) r% A1/4 cup low-fat or nonfat plain yogurt: Y) o1 ]0 k. a, m
1/4 cup chopped fresh parsley9 Q3 D5 G6 i: \4 c+ o
1/4 cup chopped fresh cilantro+ @# E( M- m; {7 M% ~$ u# \
2 tablespoons lemon juice
; G& c. g* G" i4 D) J1 tablespoon extra-virgin olive oil7 \+ ?1 N/ u$ l# e8 u8 ^
3 cloves garlic, minced
$ _- e, W9 U. U9 `' m5 Q! g1 1/2 teaspoons paprika
* T6 h0 C- C0 s0 X1 teaspoon ground cumin
4 l% ~+ \. e1 m4 H6 v3 u' y7 {1/4 teaspoon salt, or to taste
+ e. S9 Z) l5 V8 b( PFreshly ground pepper to taste. y% q3 h; C, l2 Q
4 (4 ounce) center-cut salmon fillets (see Tip)* h# y% {) o& m6 m
1 lemon, cut into wedges
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* I( {0 ?9 C( g3 }9 WStir 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.
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9 Z% \8 B7 _: j+ \* ^3 e9 n, bOil 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.
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Yield: 4 servings' }- S3 h/ a- X0 ]0 C
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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
% |" ~: @2 r$ b1 vPer Serving
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0 j- y3 p, h! A Y$ ?2 Q6 `& ~Calories: 241 kcal
. ?7 b: H% f5 `! LCarbohydrates: 6 g) i, E& Y- Y' p
Dietary Fiber: 1 g/ c' U" C1 i G2 G9 F" I
Fat: 15 g
/ V2 f7 m# O; Y, _6 u8 F7 S# VProtein: 21 g
$ [0 u$ [+ B3 @% tSugars: 1 g 0 a" b% h' g2 l
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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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