 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:! Y3 v/ _: w6 C* t6 ]- x/ G4 S
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北美口味三文鱼菜谱
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# Q. s# v5 L b3 ~7 |1 g原料
# B8 n% ?* t, _/ ]: b1/4 cup low-fat or nonfat plain yogurt9 h( o& Y( T; c# D' a
1/4 cup chopped fresh parsley
3 l, F2 a4 J/ Q3 J: u! U7 t: @8 W1/4 cup chopped fresh cilantro& ?0 j4 f# }$ ?& F; ]( K7 q
2 tablespoons lemon juice( Q# k, @7 s: }6 J$ A4 {$ _
1 tablespoon extra-virgin olive oil
; n: B1 N7 n& d H9 ~9 S3 cloves garlic, minced- q0 ~6 j( m5 p$ P' V0 R$ [; q
1 1/2 teaspoons paprika# b' i8 w% X: F6 Z3 y5 E
1 teaspoon ground cumin' {* _* W5 X" M* S
1/4 teaspoon salt, or to taste1 o5 b% j+ s2 N( _" e
Freshly ground pepper to taste" I) r# P0 T$ F. `% V9 c" L& R
4 (4 ounce) center-cut salmon fillets (see Tip)4 j2 m: x- k; s7 y. S. E* Q
1 lemon, cut into wedges & h/ N& }9 E' |! u) A$ p0 p( v
% k( z1 l3 u" O做法:
* j- M! U" m1 h" t2 s+ s$ I i% DStir 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.0 p8 \% v3 {# k/ X7 y; A
w7 h6 F# \9 g: t" J* g* \: _; G2 VMeanwhile, preheat grill to medium-high.
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& p3 W; Q; J5 n( p! _1 bOil 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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: {/ h' H4 U2 ]7 d) I/ oYield: 4 servings) v4 r/ H+ J( O2 y
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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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- @* i! J" ?7 u( ^3 f, s7 i营养表
; B) U& [8 a1 Q/ o4 d/ BPer Serving
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( ~5 _# R* N3 ]- }$ LCalories: 241 kcal
% a7 a: _& j) V w, Q1 iCarbohydrates: 6 g. [& C% c+ f' M$ l/ }
Dietary Fiber: 1 g
- Q" ^8 T1 e6 ] C0 A, h; C4 m* QFat: 15 g" K/ @% \8 u/ { i8 M) i+ H
Protein: 21 g
3 T1 |1 W# _; j5 _: m7 j7 nSugars: 1 g 7 Y% Q) B. |- c7 \" R/ ^3 ^: U& @, U" j
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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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