 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
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原料
( b- s7 F8 p- o1 x4 n' q( F; l1/4 cup low-fat or nonfat plain yogurt
' d: P8 H/ g, X0 X1/4 cup chopped fresh parsley
5 S2 V' [9 y1 R) H2 g( G1 x6 M* L( k1/4 cup chopped fresh cilantro: \7 w4 q1 ^$ g* z6 i5 E1 h
2 tablespoons lemon juice
6 P" V* _ ?2 h) l: L" G( A1 tablespoon extra-virgin olive oil' P: N9 J- y0 ]. X f
3 cloves garlic, minced
0 k/ S6 n1 ^4 j' U8 M/ {) S1 1/2 teaspoons paprika
; ]! M. k/ p6 Z I& v1 teaspoon ground cumin6 N2 \8 A+ u% z. [
1/4 teaspoon salt, or to taste
0 [$ ` C. x& x6 WFreshly ground pepper to taste
6 ?# _/ [+ u+ ?. D: c4 (4 ounce) center-cut salmon fillets (see Tip)7 g4 e1 o1 R0 ^, H4 _: L$ k% w& S
1 lemon, cut into wedges ) ^; u2 t* s8 S9 \ v4 v9 @
, U! {' f0 f# ~3 f做法:# s/ R- d7 M+ i3 N- @4 m+ l$ K* t
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., `: n4 c }/ E+ v5 w) S
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Meanwhile, preheat grill to medium-high.1 i, m1 N) J7 J5 V) R
* M. L$ C: j7 U. cOil 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. " x- T: @4 p( v! Z; z x8 L
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Yield: 4 servings: z) g+ m- _1 J5 B: c' P
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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/ X h, {- B9 N% q
Per Serving
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Calories: 241 kcal
7 V$ M- @0 r* Y6 \" wCarbohydrates: 6 g6 L- R& V0 ?/ T
Dietary Fiber: 1 g! g9 h5 j& j, W" O, Q/ V. \! P
Fat: 15 g
$ r$ l; E; t8 KProtein: 21 g
/ q( M/ z4 ^$ O/ e6 E3 pSugars: 1 g
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& V2 {8 n1 G& w4 C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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