 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:
/ |% i6 ? \7 x* E/ F- H, Y9 u
: S6 } S( V y" b% R北美口味三文鱼菜谱
8 s s5 ~$ R+ B' I% E
7 A/ X" a6 ^+ y2 e, r % A8 ~9 {" w/ w' r M' S
. H( B+ ~- B0 H( ?' i
原料
: Z, M7 m8 N1 W8 K! ^1/4 cup low-fat or nonfat plain yogurt& |7 _7 B* N4 M% A1 j! l
1/4 cup chopped fresh parsley
& p4 Y9 t% w) }/ A1 t) \ O1/4 cup chopped fresh cilantro7 H/ k" s; b- t" u
2 tablespoons lemon juice) f9 k5 Z# n. u" F$ _/ t* _- m
1 tablespoon extra-virgin olive oil
5 v) s# n }+ T& J. N3 cloves garlic, minced
9 O; n! e9 p" T- w( I. ?1 1/2 teaspoons paprika5 j! C1 [. z& T3 G2 U/ ^ t* n
1 teaspoon ground cumin$ z2 O* F" @9 ~8 Z' o
1/4 teaspoon salt, or to taste
9 T3 [: Y- x$ c. A& BFreshly ground pepper to taste1 H( Y& O: G6 k
4 (4 ounce) center-cut salmon fillets (see Tip). G% x. }' L' a* ^/ P6 E! j+ u& ^
1 lemon, cut into wedges
7 x6 z9 a6 U7 b1 J
( K# S% W9 t; \& ?/ h# ^( H8 Y做法:
2 o$ o# b! D' v# ^4 | z6 AStir 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.' ^7 t) v) ?# J/ j& Y! X0 R
) L# N( f4 g/ S6 PMeanwhile, preheat grill to medium-high.
: u+ r) B( ~3 r3 y2 p) D8 t
* B5 y' Z8 i, ] s: POil 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. ( o8 d4 R; L3 N" y0 I/ l0 R
. M+ y" `" o+ v& k1 ]7 aYield: 4 servings
% F. E/ W' F$ o7 ~$ d- h' Q. @* P
不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。9 C1 A! y3 T1 R, o: {1 M
# b0 S1 \3 ~ g2 @% }) u
: p7 g' Q& c3 b+ i, ^3 D营养表
* C7 `/ n: {3 d4 O/ i8 L) f+ EPer Serving$ G ~6 i9 ^- C# f+ u
`) A& p, I+ ^Calories: 241 kcal
" ^- r% ~0 F$ s9 K+ l2 @5 HCarbohydrates: 6 g9 p3 m1 b3 s3 }, L
Dietary Fiber: 1 g& o: \( l4 N, B; t9 t3 }
Fat: 15 g
j7 h3 `( ]( f3 i* K9 AProtein: 21 g
6 Q/ F/ V7 i9 v2 Y. hSugars: 1 g Z% v7 H" ?/ U
/ h/ S) z* W" M5 h& R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) |
|