 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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* t8 q4 N8 l5 ]8 n. M3 N# w5 G原料! c: `5 u; w- X4 @/ l9 W
1/4 cup low-fat or nonfat plain yogurt
" _3 T& j# d+ Z, q+ a! o1/4 cup chopped fresh parsley
6 c7 Z; r& j9 X- o4 Y) A; z% e+ o3 Y1/4 cup chopped fresh cilantro9 X3 M0 [2 d. f5 r1 p. p
2 tablespoons lemon juice
2 f3 U* u: d, |) n1 tablespoon extra-virgin olive oil; C, w8 d- \% @5 d
3 cloves garlic, minced
) t. a1 w2 x/ W6 i3 y( A1 1/2 teaspoons paprika) H F. q# l" J; \6 h5 l# ^8 D
1 teaspoon ground cumin
1 A, n$ {. F& k0 u+ `1/4 teaspoon salt, or to taste0 E7 o/ |. S& j2 P) [0 {' L' R8 {
Freshly ground pepper to taste
& U7 e* `0 I3 d* R& j' \4 (4 ounce) center-cut salmon fillets (see Tip)
4 o# V( S. P6 `. R6 K0 g( o1 lemon, cut into wedges 4 v! {+ L& j: B9 K/ M
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做法:9 ]9 b7 ~9 f' i, K/ U% W$ _: _! i
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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8 L4 X! c( C0 r0 _. B& BMeanwhile, preheat grill to medium-high.
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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.
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Yield: 4 servings
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) ^; R, }# t5 v/ m* _不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。, e: r+ }8 j3 Z/ E6 @% M
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7 Z; R. M2 A$ D营养表
+ l- c9 s+ L Z$ W+ ~Per Serving
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9 y3 K! d# S6 z( f- gCalories: 241 kcal6 W' |- N! j+ x) r
Carbohydrates: 6 g
8 R) r4 Y% a: Y, l& UDietary Fiber: 1 g
9 y$ T8 v; e3 C, G2 rFat: 15 g/ {6 J6 A9 H8 @
Protein: 21 g
" q' w! v' i& V, q: E9 R1 aSugars: 1 g ~5 G+ L. n0 h& V, B" ~, Z* q
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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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