 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:5 ?. y5 K. J, ~' \9 O" U
( I- v6 I+ `# e$ ]+ k: k, {北美口味三文鱼菜谱: K* f! q2 j$ N
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原料
{! h; X7 g7 J% ~2 Q1/4 cup low-fat or nonfat plain yogurt% l2 e. K, y; G( P5 ]$ E5 k
1/4 cup chopped fresh parsley
. M6 m, W, O3 A1/4 cup chopped fresh cilantro) e+ K, z% w8 ~3 r, L) k% y% L
2 tablespoons lemon juice. H" C$ ` L, \) y2 e$ U: y. M
1 tablespoon extra-virgin olive oil
3 \* I& e9 Z/ T) j% ^: h1 D3 cloves garlic, minced3 F0 t7 ?& Z0 Y
1 1/2 teaspoons paprika: y4 ^4 r a% l* k: M
1 teaspoon ground cumin, f6 A% f6 [3 a8 j! Z
1/4 teaspoon salt, or to taste2 M [/ U. l& |& N; ^+ G
Freshly ground pepper to taste4 W1 J/ u) S+ p6 w) z1 i
4 (4 ounce) center-cut salmon fillets (see Tip)& ]; Z D+ X: N9 ^6 b4 M
1 lemon, cut into wedges |$ V# ~6 r/ w. L3 M
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做法:' r1 P8 V3 B3 h H
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.% a) k* Z* A$ S
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Meanwhile, preheat grill to medium-high.% ]5 B# _' I s \
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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. 8 |# X- G5 O- u9 X" M1 i
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Yield: 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。" N4 e; T2 e$ }. ~* w$ @
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营养表1 z, m# r9 E" X, V) s
Per Serving
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0 `5 n" h3 @2 O8 G i! j6 RCalories: 241 kcal
3 U1 _6 r) i/ [5 j: M( h2 OCarbohydrates: 6 g; Y; d$ c, L& v: J$ n
Dietary Fiber: 1 g
7 {$ o& i4 C/ m1 K8 w6 I6 u6 J% _Fat: 15 g
' N- C) B* ^3 m* x- r8 C: rProtein: 21 g
. L8 C J: Z2 I4 N' xSugars: 1 g 1 r$ R. h9 D N3 h6 c
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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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