 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:2 d" k% [5 r& d9 }7 |5 h
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北美口味三文鱼菜谱; h" O9 [( k. \
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原料5 l, n1 c7 ~- e) u
1/4 cup low-fat or nonfat plain yogurt
& V Q1 |, _7 I1/4 cup chopped fresh parsley
: _' Z; U: o% o( _) ^# t7 u% z/ t! Y* i0 x1/4 cup chopped fresh cilantro
. ^' n5 V% Z+ n/ V1 P2 tablespoons lemon juice- F8 g+ o/ s! g
1 tablespoon extra-virgin olive oil
/ G: x( E W* m" f* N3 cloves garlic, minced
* F# i: T! Y8 r$ N; p8 o1 1/2 teaspoons paprika
( A, b3 J% A( W* r8 F8 {- g2 e* {1 teaspoon ground cumin
# h! @$ _( H: M$ m: i$ T1/4 teaspoon salt, or to taste# z7 L! d7 v \" q9 L0 A. U5 P
Freshly ground pepper to taste
, ~5 t9 c A, B) S4 (4 ounce) center-cut salmon fillets (see Tip)" b- ]6 W% [ h1 W# O( `
1 lemon, cut into wedges
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. i4 M: k I [( l1 L, t1 z. v0 k做法:8 \- U& ~0 F. 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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% g$ h+ ?1 p, T VMeanwhile, preheat grill to medium-high.
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0 u! g; l- `# }* \( o& g1 F' jOil 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 servings1 Q" X5 J1 V6 t0 P' h1 S ^$ s) c
5 x! ?# G* z5 s7 T5 g1 ~不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。8 A9 B/ V6 D f* Z% V) ~5 c
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营养表# q7 T* B9 R2 q: B0 d* q1 j
Per Serving, F0 r9 [& ~' |& q9 z1 ?1 N- d! V
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Calories: 241 kcal5 Z/ {6 Q3 k- l5 z7 @7 _0 K4 l9 d
Carbohydrates: 6 g. g) T5 Y* m. A; f1 ~% t' J
Dietary Fiber: 1 g
3 y9 N2 s9 ~5 D, u; OFat: 15 g
, o2 |( h* T% ]& w; X2 k: Q* ~2 ]Protein: 21 g( V5 ^" D0 t8 Q9 W# l
Sugars: 1 g 3 W' ~& q1 J- d& ~" \. H+ M
1 _/ ]3 r" A' U& n y" u# 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) |
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