 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- C) O7 @% _) M* ^
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原料1 {( P+ G/ f/ q4 I
1/4 cup low-fat or nonfat plain yogurt1 \" t; O& R# ^* R( v
1/4 cup chopped fresh parsley! N9 R E" o. N5 T5 P
1/4 cup chopped fresh cilantro
8 b4 ?' q8 B& R2 tablespoons lemon juice: H/ y" @- \, U
1 tablespoon extra-virgin olive oil' f' b4 O/ C& D; C: V
3 cloves garlic, minced
7 j' N* j* K Q* o1 1/2 teaspoons paprika2 U H5 Y" }" o) b( D
1 teaspoon ground cumin
* Q, N. E! w) [$ `5 y: r5 b" T: L1/4 teaspoon salt, or to taste% D! M! j# i% V& k: i7 j0 v \
Freshly ground pepper to taste: Q0 q0 f4 g4 a4 {) v
4 (4 ounce) center-cut salmon fillets (see Tip)
, Y, E5 n, R- E% r, M1 lemon, cut into wedges ! w: ^: Y' ^. \- o
v2 M K: o/ L, ^: ?7 U做法:
& q6 s# P0 U# \1 EStir 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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Meanwhile, 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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9 K6 ?) J: i( {4 cYield: 4 servings+ X u, y4 ?8 q* E: M; m; c
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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$ Z" K. x/ z: C5 P
Per Serving
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Calories: 241 kcal
- n- F9 M. [' A2 d; K6 n- a1 kCarbohydrates: 6 g
# l% ~7 \' D4 A0 ZDietary Fiber: 1 g
- l# K" B7 G! a0 u1 C1 `# E+ G3 Z5 U( TFat: 15 g
1 J9 c% s/ w4 p+ h/ d$ AProtein: 21 g4 e, @/ f* A# \& |7 J
Sugars: 1 g
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" m ^1 L- ^4 D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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