 鲜花( 634)  鸡蛋( 5)
|
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:
# s8 l; T, O: l- u( z0 j9 I$ o5 ]% H t
北美口味三文鱼菜谱
+ E, P: J6 |2 }
! h5 O& R$ V+ B' _0 C) o
" w) K1 X2 l4 y2 p3 x
% C) p: G8 e* Y原料$ E! V6 g& n+ C( ~) s
1/4 cup low-fat or nonfat plain yogurt7 p% d' Q3 J* O) N. C
1/4 cup chopped fresh parsley
" }1 H. M9 C4 h; A8 G" I1/4 cup chopped fresh cilantro7 p0 y, [" r$ r7 x
2 tablespoons lemon juice
4 B$ k& K, @, k* j$ ]1 tablespoon extra-virgin olive oil3 {+ i" G6 G; x) L7 [* D7 ~
3 cloves garlic, minced9 G+ F! [* w, ~- S* A
1 1/2 teaspoons paprika9 {; X# V; E* ]* S) l
1 teaspoon ground cumin! z( w7 u; V; B2 j4 b
1/4 teaspoon salt, or to taste% P) ^- ^9 i( }7 j
Freshly ground pepper to taste* a$ A! p# g- k0 H/ z
4 (4 ounce) center-cut salmon fillets (see Tip)3 d+ p: G6 x' c: y- }: b- J+ S
1 lemon, cut into wedges
8 S- ?0 P! ?# ]/ J) {5 u Q* |. H+ h1 \2 `$ J2 q+ P$ d
做法:0 u/ s. y. u0 @, J* ?( c
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.
) @+ H' M& H; f( W/ L3 m0 a
1 R/ c! g/ b6 D2 c6 l9 z: TMeanwhile, preheat grill to medium-high.
8 w. m% f9 f% |/ O6 ]' {7 \- I: `. S
7 J, g \3 T! ^; y: U# x6 k9 JOil 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.
( F1 j6 |" M( e; u) Y( z" k7 W& F
Yield: 4 servings
) `& V N; M" b" ^# |" {0 k2 V+ m; L2 v8 j3 V H& M
不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。
9 t" }* s2 ~1 U/ E1 S2 W% j; Y0 A3 }7 | a
4 p+ x4 w" u% h8 T! J( R1 O营养表
1 H- m; i) m& ]$ cPer Serving
" k6 |$ c: G9 u
( Q9 W8 x; W+ X3 k) yCalories: 241 kcal
( g! N+ Q0 {3 k* b) FCarbohydrates: 6 g
) B ]! O: ?( Q V: G) @Dietary Fiber: 1 g( L/ r# e$ t4 Y# l" z( u- }+ q
Fat: 15 g) ^4 m1 S6 ^& z, O0 R% ?
Protein: 21 g( ?7 v9 q# A3 v$ T8 g) }5 S7 T4 m0 ^
Sugars: 1 g
" ]5 I9 E, C+ C7 z) C
+ l0 p+ m, C: p+ F% D f/ t. 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) |
|