 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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% P3 k! O1 G# ?' R/ L! u原料
; w9 P: o# ^8 N, [# A+ G7 `1/4 cup low-fat or nonfat plain yogurt
8 w. e1 d9 G# }: o7 D" s, L1/4 cup chopped fresh parsley
, p0 Z: m$ I6 L% H d) _% Z0 ~0 d1/4 cup chopped fresh cilantro
t% m% r# x' o2 |6 ?2 tablespoons lemon juice
8 h% {) ]7 ]: ` o7 m1 tablespoon extra-virgin olive oil* O0 ^8 q( [1 G* C8 X: n, D
3 cloves garlic, minced2 L- F6 X- ]6 T5 H D, R% z
1 1/2 teaspoons paprika: X' j3 ^; V& _) l: o0 }
1 teaspoon ground cumin
; H% X4 L0 H% g) d, [; Z1/4 teaspoon salt, or to taste7 c. F" S9 x& u" J0 T7 P
Freshly ground pepper to taste
1 N$ a! C: |( a R' [4 (4 ounce) center-cut salmon fillets (see Tip)
O, T, Q+ q/ e; _* r, ` ?1 lemon, cut into wedges % J; e9 x9 t& s1 C* x7 r% Z
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做法:
8 I6 Z6 |/ Q/ _5 u" [( B) LStir 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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; z8 y3 A' u; KMeanwhile, preheat grill to medium-high.
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( K- Z! P- l5 U WOil 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 servings0 I: R/ ?9 q" [- M% |" o o7 f! J
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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。9 l# j( T9 C; L
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- @# { W+ D' }营养表3 Z6 x& t$ h# L$ M0 N
Per Serving6 {" L$ k6 d" l. T" c
7 s$ |: Z5 q( ~+ z% [: M9 ]/ GCalories: 241 kcal& O/ M( R9 h" ~
Carbohydrates: 6 g( o0 h5 I" Y8 f, m* c3 s
Dietary Fiber: 1 g) }, w: Z2 F6 v
Fat: 15 g$ V( w; }& J4 J, @% v* L0 X: V
Protein: 21 g' s4 F, R$ @4 N0 p! f
Sugars: 1 g o" o$ t1 O9 j/ g6 @& B
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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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