 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:$ X# A; {/ l' s5 V. k
% e( b& c- J; [, y8 S! R; u
北美口味三文鱼菜谱0 g* h' a/ I/ S. ^! R( H8 z
# V3 x7 e/ t; X + }+ t3 ?9 A) [
2 I3 R( K* q/ ~3 |9 `" W. p
原料: N0 g- T4 ^4 z& v, U* Z
1/4 cup low-fat or nonfat plain yogurt. M b% C# E0 X* `6 P f. O
1/4 cup chopped fresh parsley# X. X& K+ ^2 z) U
1/4 cup chopped fresh cilantro! ]; y, W. T* ]+ t, u3 r$ z: S
2 tablespoons lemon juice- r' O" N8 W1 E/ Y
1 tablespoon extra-virgin olive oil
9 S4 R# {' Y5 g: x3 cloves garlic, minced
' z! b% m; }0 h/ x- e$ ^3 X) h" f1 1/2 teaspoons paprika+ _( O$ }" v' |! i5 W% J) `
1 teaspoon ground cumin
1 t8 R* b2 H1 B5 W1/4 teaspoon salt, or to taste( p T5 c* J, A: ?! l' U3 i
Freshly ground pepper to taste2 D$ H/ b8 X3 n! U
4 (4 ounce) center-cut salmon fillets (see Tip)
; Y0 |7 Y7 x$ m' L+ o1 lemon, cut into wedges 4 A. R! k4 R6 F6 ?; {3 k
% T6 O* {0 @; ]8 A# x5 u& y9 }
做法:& F3 N! g* g2 M2 u
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.
' Z0 X0 C2 a" H- M# B- e: `2 G
: t _6 p/ b8 T6 SMeanwhile, preheat grill to medium-high.
_6 [5 ]. B. a3 R; J2 ]' Z* H
) Y9 t$ X' z2 s' \1 r* q; UOil 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.
3 Q; A# W% ?* l9 o' W$ k1 T) A, R5 c: H$ y( O
Yield: 4 servings
: J& x: c" S9 M# ]! W& M7 y/ G
9 a _7 m8 ~6 h6 O" m0 }# w, |不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。
: p) x5 l# i# R z# w/ v( ]2 n* k+ a6 `1 e# J6 U
6 |6 T7 P$ [+ _2 z4 i! S% `
营养表
0 i, W" _0 k) B! t+ K$ yPer Serving! h0 P9 `5 x! h( R0 D V$ f# H
; U% U% \: K( ~( _$ g9 c/ i! }9 M
Calories: 241 kcal9 c; e. k) f# z- y! V
Carbohydrates: 6 g
; p- J$ v Q+ C/ W( j2 z+ K3 ?Dietary Fiber: 1 g
W, Q7 x+ l( h7 c+ DFat: 15 g8 ?6 c+ d" X7 |1 G" d6 _$ m3 E+ g2 R
Protein: 21 g
" {' F! ]$ W! {- l0 H: |8 gSugars: 1 g
5 @0 q; |( m4 V6 u
5 g# R) W v F. P" C0 _$ `2 B0 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) |
|