 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:" i* V1 ~% r( {. n: L4 V
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北美口味三文鱼菜谱
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原料
" A8 u# o( a! |+ f% F" Y1/4 cup low-fat or nonfat plain yogurt! o% P& P8 D& F9 F7 o* }
1/4 cup chopped fresh parsley
/ V2 H% U( Y: ^; L8 g; n; T1/4 cup chopped fresh cilantro
) V8 F' v, y$ a3 u/ H& S! V8 \ t2 tablespoons lemon juice) V- x8 k, m7 i) `6 k! i
1 tablespoon extra-virgin olive oil% X* x, ~- T0 V! d# j
3 cloves garlic, minced
8 S& B& D+ W9 z% D1 O4 Q- `1 1/2 teaspoons paprika
4 {# a0 p0 A2 V0 l4 j1 teaspoon ground cumin' T' r! j- a7 u" t% a
1/4 teaspoon salt, or to taste
6 F* ~ ?! A8 _( jFreshly ground pepper to taste
3 V% `0 T ?5 ?( ]4 (4 ounce) center-cut salmon fillets (see Tip)0 Z" d) G, q0 c" R" r6 A
1 lemon, cut into wedges
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5 ?4 R0 `9 {: dStir 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. O' Q: Z7 ?* M: m |
' M8 S9 c* a8 f$ WMeanwhile, preheat grill to medium-high. l) T! E: |. b# d# l$ v
7 s% c# k7 |/ N5 p+ JOil 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. # H7 P; r6 X: P& H& A9 J
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Yield: 4 servings% s5 P9 E" J& ~2 g. k% p
$ P! `5 t0 D; T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
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Calories: 241 kcal) L/ R& _- I0 j& `6 p3 D% X' ?
Carbohydrates: 6 g% ` w- Z' _9 Z
Dietary Fiber: 1 g
+ W r. ?0 N9 h# pFat: 15 g s5 J; d5 x% E
Protein: 21 g
+ i z1 i3 p s/ rSugars: 1 g
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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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