 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:% I( O5 H8 T& b Q
3 ~1 }1 R5 o; `- k% N6 c北美口味三文鱼菜谱
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1 p- O3 Q2 w. Y. Q# p1/4 cup low-fat or nonfat plain yogurt
! l( Z9 h5 n" L4 q$ g# @1/4 cup chopped fresh parsley
. R7 `0 y$ q4 G0 c6 A# w" t1/4 cup chopped fresh cilantro7 U/ D' v7 A8 b7 l# [2 M+ l/ H$ j
2 tablespoons lemon juice
6 p4 @9 c5 N; A* X+ J+ K% G6 U1 tablespoon extra-virgin olive oil1 S7 C! _8 x7 {
3 cloves garlic, minced
/ z& \) O* z% v7 C0 N" Q1 1/2 teaspoons paprika/ Q5 m2 l* \- w1 D% n# l& \. V1 ]
1 teaspoon ground cumin1 w8 R7 a- u0 K3 \7 D9 m
1/4 teaspoon salt, or to taste
5 M, ~# O( |+ y1 G/ H6 G5 zFreshly ground pepper to taste) n7 W7 `4 D X, v) g* p
4 (4 ounce) center-cut salmon fillets (see Tip)
) f6 _/ H: \2 D3 u1 lemon, cut into wedges 9 D" a4 Z+ X3 a" ?$ N* v
: X1 G' ], b5 N4 `做法:) E/ }* t/ `% D K1 ]- G$ \( |- @
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.+ o% T9 A0 B2 |1 u7 u: L
( C- X; X1 i$ j; k! [Meanwhile, preheat grill to medium-high.1 y6 S! K, ^2 R) F& r
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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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" o# F4 m! _" h' ^! ZYield: 4 servings
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" T [5 k9 e% M2 ~" Y) Q9 a9 B不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。
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; {7 w( F8 x4 ~. ]$ c9 @营养表) M1 K( Y3 a1 s* t! Y
Per Serving6 I) u% f' t& @8 h/ D7 P
7 x7 P! R2 ~, o+ lCalories: 241 kcal
. S, Z1 \2 G- V- D6 E" dCarbohydrates: 6 g
( C# R& @" }9 n: o# R* \! Q0 kDietary Fiber: 1 g
3 i r4 j4 U3 G! nFat: 15 g6 R @ e/ `; X! D+ R! X( x
Protein: 21 g" U0 t; x, C0 b* Y6 f
Sugars: 1 g - @0 B! p6 d- ^ {' O- v1 F0 H
' a3 P. c7 ]+ U* R% V1 Q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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