 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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北美口味三文鱼菜谱- h7 t7 M( p9 d1 {# v5 B. @
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原料
) E! K1 e% X9 G0 l/ R1/4 cup low-fat or nonfat plain yogurt# z: F8 M* A7 X/ Z, ]' B( F; p
1/4 cup chopped fresh parsley
( n& U" d8 J! {# B( {1/4 cup chopped fresh cilantro* G( y& ^0 u5 p6 z' d
2 tablespoons lemon juice
$ ?3 x' ^9 C/ {1 tablespoon extra-virgin olive oil. f- U& P# I7 T$ p' Z. C3 t" ?
3 cloves garlic, minced2 l. ^* ?6 X t
1 1/2 teaspoons paprika" K0 V7 a5 p! \% a: ~3 f$ g
1 teaspoon ground cumin, M4 l+ v# D' ?/ ]. R
1/4 teaspoon salt, or to taste7 f7 E' q: U( ~2 a
Freshly ground pepper to taste2 Y) r+ _' O( @* u K
4 (4 ounce) center-cut salmon fillets (see Tip)! d! {2 \ W- Z7 k) R& ~
1 lemon, cut into wedges
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做法:
1 L) {: X4 _5 m1 _/ w* 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.1 B: }8 P1 x3 U% Z3 E q
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Meanwhile, preheat grill to medium-high.+ q. v5 I$ q7 S/ A3 p9 b f9 Y
1 V2 ~6 @. K/ n7 [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. ; s$ S( B* T6 H3 o& i0 E; l
0 q" I; _ `2 U0 Y. f# @ bYield: 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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5 `. {3 y, s1 k9 f3 k营养表
' z4 [# s7 X$ P. R! qPer Serving
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Calories: 241 kcal
9 ?+ W0 j$ G. ^Carbohydrates: 6 g+ Q" g: ~/ ?; f
Dietary Fiber: 1 g
. E( I6 F+ R* S; `# }, m: gFat: 15 g
' _& y9 D4 @7 F' [$ h ~Protein: 21 g
+ V8 T5 C# u# ^1 I* ?! M. H+ KSugars: 1 g
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1 I+ j3 r4 z/ g/ I: |/ h0 {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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