 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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原料" {7 @4 S5 ^5 Q1 K! D0 C
1/4 cup low-fat or nonfat plain yogurt" l" T, r2 x1 X* p# |
1/4 cup chopped fresh parsley# i$ R l! G/ Q1 h% A
1/4 cup chopped fresh cilantro
% D1 v" X& r, Z/ _* x2 tablespoons lemon juice0 B! j/ x* C6 R
1 tablespoon extra-virgin olive oil3 |$ l; } g& n. o ?( d: W: F
3 cloves garlic, minced
, U# H0 ~0 m; x/ c1 1/2 teaspoons paprika
- d% N) F: ]8 K5 u, [7 I- e1 teaspoon ground cumin5 [; l1 P4 ~2 j2 m7 h& _5 \& @
1/4 teaspoon salt, or to taste
8 v! M B) I2 bFreshly ground pepper to taste
3 J, P( W7 a. U1 S! \4 (4 ounce) center-cut salmon fillets (see Tip)
& L( m# F1 Z& A: K$ N1 lemon, cut into wedges # z, w1 z$ K) q4 w' ^. P
# c: B+ b* {" A! r7 o4 d做法:' y8 I8 R5 Q6 ^9 k( ]* g
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. z2 p* b0 I( g' `$ a
$ \& H' |. H" K, ~6 `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.
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Yield: 4 servings3 e0 L4 z8 a8 q8 O% M% z
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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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( v9 o& e8 ~( h% a" Q营养表
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Calories: 241 kcal% g9 {& g9 }3 y$ }6 G2 Q- Y. c
Carbohydrates: 6 g
, }0 M8 s" G7 @1 @# x' @) @$ hDietary Fiber: 1 g4 J) ~( B- P" X! q
Fat: 15 g
7 V i8 \% T; }% I( p% e/ UProtein: 21 g
8 i8 k5 b8 S* iSugars: 1 g $ K4 I# d, `/ K
7 t9 m! J9 `5 f- ?9 z6 D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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