 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:4 K9 S% e) d, `7 D1 r
- a9 v$ {3 _1 O北美口味三文鱼菜谱& O3 s( ~) t4 ~" V
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$ r. K( S0 C! ^6 m0 R原料
9 i( E+ y6 X7 c; m, l' L [( S6 ]; t1/4 cup low-fat or nonfat plain yogurt
1 m1 |7 r: x) }1/4 cup chopped fresh parsley
) ]) f- n$ T0 f/ J5 \1 N1/4 cup chopped fresh cilantro0 s8 S! a* t: D' @8 y& h6 o) c
2 tablespoons lemon juice
( ~5 V# X, L: w2 q" w# i1 tablespoon extra-virgin olive oil/ x2 o$ }! E9 D# ]# M( r/ V" e
3 cloves garlic, minced: E4 k& f3 _ f
1 1/2 teaspoons paprika1 N% V0 x' K6 W, b }/ i+ g( n
1 teaspoon ground cumin) K* `" ~/ G; {5 T+ g
1/4 teaspoon salt, or to taste2 q' x. S# V( B5 J4 X
Freshly ground pepper to taste
- u. {# v! p L9 A4 (4 ounce) center-cut salmon fillets (see Tip)) o/ ~/ o8 I+ X
1 lemon, cut into wedges 8 r* q% s4 I6 }" r. ]5 t8 N
- U+ {" w. R0 s7 n做法:, G) U0 p& P* s2 S+ N' p
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.% M# |+ \4 x9 U0 \& r% l
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Meanwhile, preheat grill to medium-high.3 {. }; b g8 j0 j! O' C
5 a3 [- i# L9 Y; k' y' }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. % G9 S* O% H" T5 H+ b
. U# `/ r1 W( X6 u3 w" TYield: 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。4 ] k* e8 b. e2 u) O
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营养表/ a( c* b i6 |; ~9 E2 g! g
Per Serving
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* j. J7 L* D, J9 k4 dCalories: 241 kcal
4 c6 a$ Z/ y# ]' U: l6 }/ r. ZCarbohydrates: 6 g
- X6 y' s2 o- h* t+ r3 A- A8 e% b1 \+ hDietary Fiber: 1 g
/ f7 @+ C! {6 I6 h' Y5 p SFat: 15 g1 z! `: V. @ |, C8 D
Protein: 21 g
- I6 ?3 h2 O. @ [$ Q8 d3 ^+ {Sugars: 1 g 1 Y6 H8 V9 D2 s+ ~3 b& v
7 K$ f$ j' W8 z; n% J2 ^+ l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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