 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:% d, _5 r! y6 M0 O
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北美口味三文鱼菜谱
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原料* a4 [- E9 ~/ X# w4 X. l! v3 ~- N5 i
1/4 cup low-fat or nonfat plain yogurt
" M! k0 p1 L4 i9 Y+ K; m1/4 cup chopped fresh parsley
+ t7 X% a6 S5 C1/4 cup chopped fresh cilantro0 h, ~7 i- y* S& d0 M! T
2 tablespoons lemon juice
/ `: a1 Q) z, s( S7 t+ @1 P0 Q1 tablespoon extra-virgin olive oil
, {) A+ o. l- Z$ @( }( I$ Z3 cloves garlic, minced7 e0 p, J" C9 O6 q
1 1/2 teaspoons paprika' O; f* n$ t0 A# U, {
1 teaspoon ground cumin
; ]" s7 s% U* k( X) B1/4 teaspoon salt, or to taste
Y$ k/ w7 [2 J1 ^' q8 kFreshly ground pepper to taste
3 Q2 Q9 L7 D' o; C1 U! P8 W4 (4 ounce) center-cut salmon fillets (see Tip)- c O# \6 g. W4 f
1 lemon, cut into wedges ) Y( P. a% C! @$ R {$ C
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做法:
8 G3 c* d0 \( Y7 T) ~; IStir 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.+ b S8 ^7 _- L8 @
4 k+ C B7 J) u l* V. C1 T6 eMeanwhile, preheat grill to medium-high.
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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.
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Yield: 4 servings
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! y/ m6 d- t/ U. b) f4 i. p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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9 C8 r- u$ J1 Y- `5 @2 F营养表
, V; @9 H s2 MPer Serving
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Calories: 241 kcal0 l" T: l4 M- m& P: j3 ?
Carbohydrates: 6 g; X _3 W, P b- }5 C$ Q
Dietary Fiber: 1 g
# @* i4 t- ` n. HFat: 15 g" q" r6 R/ q9 N$ j4 {' I
Protein: 21 g f2 H+ b" L. ]* a( I% ^6 `
Sugars: 1 g 3 Y D0 ], \+ e
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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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