 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:
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k. I" b$ x S, y北美口味三文鱼菜谱
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原料
9 k2 }! b9 {5 {1 d8 ?. M1/4 cup low-fat or nonfat plain yogurt3 I# L6 l9 M W2 f
1/4 cup chopped fresh parsley q) z5 C# }( q. h3 n- n/ Y# X
1/4 cup chopped fresh cilantro
8 a z+ W# h8 g8 d( M2 tablespoons lemon juice$ [1 e3 h+ ?" A. s B- B, Y7 t
1 tablespoon extra-virgin olive oil7 S/ R# R/ {; S7 k# W
3 cloves garlic, minced% t; x: Q- o+ K9 Q7 K6 b Z% R) f) P4 w
1 1/2 teaspoons paprika5 x5 P* ~: v( e9 h. G
1 teaspoon ground cumin- @ A, C8 i, |8 e+ q/ Z1 R! M
1/4 teaspoon salt, or to taste
6 n! W" s& D8 o/ sFreshly ground pepper to taste
' d$ Q( ^( c# g) W, P" T2 t* c4 (4 ounce) center-cut salmon fillets (see Tip)3 y) e" U) S" r4 c, y0 n
1 lemon, cut into wedges
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2 F6 {* o9 ^& X( f5 M l9 ^7 yStir 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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+ x- Z8 I( P0 VMeanwhile, preheat grill to medium-high.
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6 W# m! e, v8 ?" `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. 5 I. K- k4 S0 v/ l
- X% J; V d* J/ ~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。
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营养表
1 b [( Q; w" B/ NPer Serving2 g) ~! o' r& y) ^, Z0 S* J/ |/ P; r
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Calories: 241 kcal
2 h& H4 A- f( Q$ @Carbohydrates: 6 g" J; q( W1 S; _- X+ F7 k
Dietary Fiber: 1 g4 |% p8 z% f; Q
Fat: 15 g: o; n/ ]1 |6 I$ [
Protein: 21 g! G9 a B f( T$ Q3 [& J
Sugars: 1 g
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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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