 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:) Q2 ? i* e( T, C4 j% t* F& k3 ~, x
4 C% G) s: @* y' Q) f4 l! V北美口味三文鱼菜谱" _2 V$ ?- ?1 `+ Z/ o/ E9 l! D
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原料
I, k' |, Y( M1/4 cup low-fat or nonfat plain yogurt
/ ^3 B- k M3 t; ]* l1 [$ R0 q1/4 cup chopped fresh parsley0 d( @7 w& ~1 Y9 ?8 Z* J6 N/ o
1/4 cup chopped fresh cilantro
1 l3 i% u( l/ M6 |4 R9 O2 tablespoons lemon juice
' V4 Y' z4 ^( s0 c% @6 T W: t# ^1 tablespoon extra-virgin olive oil
; I9 A, S& V) M# j8 P( r6 u3 cloves garlic, minced# A) ]0 F, \9 u) Z; B
1 1/2 teaspoons paprika
1 C3 L7 G$ Z4 P% q1 teaspoon ground cumin
# Q! m+ \# X5 `; e; F+ P8 \1/4 teaspoon salt, or to taste1 M+ j0 A x5 j# D
Freshly ground pepper to taste! [+ ]8 K( d' C
4 (4 ounce) center-cut salmon fillets (see Tip)
0 B/ ~; [5 O, l# \9 n6 |1 lemon, cut into wedges
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3 \8 t5 B3 B0 n做法:
2 a, D% ?# p) I/ t+ ]& mStir 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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. q( C) X8 g* W5 W; }! M1 qMeanwhile, preheat grill to medium-high." t9 }9 u8 p I* Y% e5 |) ]. r2 S
& ]9 j! z+ l, x# o9 J3 {% \6 C( xOil 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. 5 k4 k- n( U- ~5 L, }! t S
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Yield: 4 servings
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8 k; P1 O7 q( D' r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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# d$ k- P2 H& |营养表2 a2 v+ ^1 d1 }+ ?
Per Serving1 ~& ]% a$ w8 o5 F- h
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Calories: 241 kcal
4 P7 N& G& ^. O+ {- S. NCarbohydrates: 6 g$ o) C; e( {6 @
Dietary Fiber: 1 g2 }: E G' h' C9 g ~1 f, u! F8 i7 _
Fat: 15 g& C4 L# r3 `* U' S7 e/ A
Protein: 21 g) p) ~! f2 g: F! ]" C& _8 e
Sugars: 1 g ( [) ~4 e D0 U; k% i& Q
7 F, G1 f# G1 j9 t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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