 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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' E8 t( u9 }! e北美口味三文鱼菜谱: ?: P/ `; U, O8 P0 u
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原料
4 b* S& `7 @' I6 n# y2 C1/4 cup low-fat or nonfat plain yogurt
3 U0 z$ Y, H( E4 s6 [1/4 cup chopped fresh parsley
6 h4 R- m/ }& Z( y2 w) j9 ]0 g3 p1/4 cup chopped fresh cilantro
. j6 s6 f3 z; S$ z$ q* n2 tablespoons lemon juice4 m+ ~9 v8 H& W
1 tablespoon extra-virgin olive oil8 [/ h: D! m8 E; m& b/ |$ c
3 cloves garlic, minced
% ?& M( A4 O2 ^- J2 y* O8 Y$ [' \ R# Z0 @1 1/2 teaspoons paprika" U; \. G- }" V% w" Z" x1 ]
1 teaspoon ground cumin- l3 b# x2 {% Y' |0 V
1/4 teaspoon salt, or to taste; w/ H; D8 l! \$ }/ H# \* b+ O, ]
Freshly ground pepper to taste
% u6 i" a4 U) _( ~& Q4 (4 ounce) center-cut salmon fillets (see Tip)
r, a- ~# d- ?" W/ T# x1 lemon, cut into wedges
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$ D4 H4 p9 s+ H$ _$ |# f5 h$ ^做法:
- i7 e' d' s. ZStir 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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# U8 b8 s. d5 }$ |5 g0 ]Meanwhile, preheat grill to medium-high.4 r! q& |) `& |) }0 {6 k$ a' l& r
: m! |) g# m3 F" U( \( K8 OOil 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. " `) e: ?$ W' e# o) O
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Yield: 4 servings( L: _+ }; Y7 ]9 O) ^9 T4 z
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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。7 [& y2 X# F: B+ u' \
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" ^6 V; P0 a& B S7 ?! _3 X营养表
2 d/ [# z: O+ T; OPer Serving
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- Z4 I5 v0 k; Y& s* A. M/ PCalories: 241 kcal
2 Q5 U* h$ N7 h8 ]; u$ YCarbohydrates: 6 g
) m8 H. o- b, U4 ]+ R9 ^( @Dietary Fiber: 1 g+ N3 u; i' ?/ Y$ g4 x
Fat: 15 g
. C. c- z! J0 H9 u% fProtein: 21 g
: n d" G- h6 USugars: 1 g $ e. H' ^, B1 @- O
) ^) w/ w3 K# L, A7 Q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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