 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:6 n0 m4 G ]+ {" I
7 A# y/ P8 m6 I( w北美口味三文鱼菜谱
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4 O8 s* ?9 z1 l' v5 R6 a* @2 P原料
+ S2 H ~6 Z) `% u1/4 cup low-fat or nonfat plain yogurt
" A& @; D0 e" ]9 r0 O9 }& g" x1/4 cup chopped fresh parsley
% t1 m, q0 a5 a' {1 o1/4 cup chopped fresh cilantro
( s2 }& h5 {$ ?% r' Q; t H2 tablespoons lemon juice
) @' ]8 T3 A; C: \9 L; ^: U% S+ T0 {1 tablespoon extra-virgin olive oil# M1 v/ D! I+ J* E" }
3 cloves garlic, minced4 s6 ` }: W; M, C; ]
1 1/2 teaspoons paprika; M5 ~1 U! [) W, H: S
1 teaspoon ground cumin
# C% W$ \' ^7 E7 _; ^* C) B1/4 teaspoon salt, or to taste% J7 K$ H; Y, }0 h: d2 r) w
Freshly ground pepper to taste8 A- C( C! z$ S% q, j) g% u
4 (4 ounce) center-cut salmon fillets (see Tip)8 ? t& p8 ^! U' w1 D& A
1 lemon, cut into wedges
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x7 W1 h- U- y9 l) R1 l7 X& L做法:! q ~" Y* s; G+ v. l; q
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.
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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 servings6 U1 I0 I9 F; O# K
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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。; _1 u$ p- q$ Z: W
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营养表
; D3 r; q+ `) o) D3 T5 W# `/ o, H$ WPer Serving6 {& k5 t |8 z! k
4 j+ ?$ z2 b& a+ E: l1 x- o2 t9 [Calories: 241 kcal
9 C% N' g' Z9 q/ Q% |Carbohydrates: 6 g8 i# d' V" k* t
Dietary Fiber: 1 g8 Q, u( [" ^- r+ ~+ T) X: b# V: Y
Fat: 15 g
& f5 u6 U- e, u8 R$ HProtein: 21 g) V2 ~: E3 p2 D- v
Sugars: 1 g
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9 H; ?$ a5 m6 e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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