 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:5 Q! H- E7 O! D9 K1 ?0 z* }
@2 `3 J( D' n$ S7 Y; N北美口味三文鱼菜谱. m4 z! p: Q# p' S9 m6 L
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3 u! P( X9 k* }, _* o4 P' [原料
0 q* C! l+ D3 c" C* e; V) q1/4 cup low-fat or nonfat plain yogurt& i7 J: U* z* t" z
1/4 cup chopped fresh parsley
2 y5 ^! A' y7 K1 d1/4 cup chopped fresh cilantro
3 A7 h3 F- }/ }% L' X! x. Y* _2 tablespoons lemon juice
5 _* l( m7 B: R1 tablespoon extra-virgin olive oil! J3 U/ z; `- N6 G( D8 r
3 cloves garlic, minced
u/ W+ R6 H: M/ J1 1/2 teaspoons paprika1 F; M4 F# j7 b9 W" P, `: Y
1 teaspoon ground cumin9 }* s b& W3 z; p$ t( X/ n
1/4 teaspoon salt, or to taste" E, A! k+ O e/ s( ]
Freshly ground pepper to taste
0 H- P% Y: t7 e/ e; ?4 c" e) N# R4 (4 ounce) center-cut salmon fillets (see Tip)2 I: W$ u D" @ |. Y0 U' E
1 lemon, cut into wedges ; N7 D! U+ g5 ]/ V, H) M8 p' a
! h: l) p# e8 U: g. b. o做法:
& m* I$ T& x) ~! ^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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9 I/ h3 c4 c( z$ s- o5 RMeanwhile, preheat grill to medium-high.. B, Z/ U8 I* n% ^
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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. / C, ]; k# D2 Q: v. s
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Yield: 4 servings
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不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。; T* t$ \. n2 x) _
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营养表; _: p7 C; }2 ]" |
Per Serving
3 f7 z8 h( Y, X7 A1 ~1 g
4 G+ R, C7 X+ y B' hCalories: 241 kcal
7 ^ y5 c* ]/ R- m+ t+ tCarbohydrates: 6 g9 W5 w4 W! C( F% V0 o
Dietary Fiber: 1 g
# L; y3 u0 N' }9 xFat: 15 g
% `% d/ E6 l- HProtein: 21 g7 O6 C* g3 @4 y/ Y
Sugars: 1 g ' k: P" ?$ V. ~' v! L9 B
; n8 L) A7 c9 M% w! R" `; 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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