 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:
: Q# P9 j3 ?9 ?- P5 v+ c
( C3 ^5 s/ h e# {9 S7 X" O北美口味三文鱼菜谱
# C$ M" ? Y) W5 H3 H, @
- U+ K6 ^9 s3 i6 L1 d1 \ " S. t; N/ w1 ]2 R
+ c0 i O- Q( r: @5 d# y2 H
原料
( c( ^. R; v. s8 D& Z7 O1/4 cup low-fat or nonfat plain yogurt
2 t6 Q" p% w0 J; R8 [1/4 cup chopped fresh parsley G* V- b/ U6 J7 j2 s, J: r
1/4 cup chopped fresh cilantro5 @4 } C1 g' Q/ l7 N* b1 q
2 tablespoons lemon juice( B( T7 m* O1 L3 m# b3 G' r
1 tablespoon extra-virgin olive oil
( B7 w3 O) L5 o4 ]+ T' q3 cloves garlic, minced7 ~3 ?, u- H0 g
1 1/2 teaspoons paprika
j+ I5 C9 K7 A; G' Z8 U: w u1 teaspoon ground cumin
; y$ _9 H+ L( @6 k5 p! h# ]1/4 teaspoon salt, or to taste" |7 [" {7 a: W M, T: `5 c
Freshly ground pepper to taste
7 o3 L( q1 R Q4 A f: n+ [, `& r4 (4 ounce) center-cut salmon fillets (see Tip)
- q2 O; u; c7 n) O1 lemon, cut into wedges
" Q: Q' I9 n( r6 M8 G9 c# K
7 x7 z b* }: }5 f& K3 @9 N! t做法:8 R; J; u+ l i7 M
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.
1 z$ i8 e& d0 H, f# z
& j. q) o7 r! g1 yMeanwhile, preheat grill to medium-high.# M6 ]( G9 J9 E$ j
4 W2 M; P" h; G" Y) ~: I+ M0 M8 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. * l% H, Y9 x+ V6 ?1 J
) l6 C3 d! S8 x. {' nYield: 4 servings8 I Q* d& t( x5 C; x4 e/ e& w, W( R6 @
1 c1 u* y! m5 O' i6 Y- V不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。
& f# A& g3 c9 r$ b" g) I. w7 F- _- a s" Z
; S9 t, h' ]. `营养表! V9 O. c5 z8 w- V# i# \' h( w
Per Serving
; ?1 e* M5 E. e7 t* y% Q: H% p
* N' a# s* Y: vCalories: 241 kcal/ x9 H. `" |& s0 O. y/ T8 g
Carbohydrates: 6 g1 x f% `( x+ m- m2 H3 i2 u$ I, D
Dietary Fiber: 1 g2 U* E/ M6 j) J4 P+ C
Fat: 15 g
, u8 L: p6 A4 e( F& U- s5 ?( ^2 N0 qProtein: 21 g
' p# z1 s, M4 S, L8 L; C6 ZSugars: 1 g $ @, Z3 U% n. H, O
3 w# q/ b: U( v4 M" V
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) |
|