 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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8 q' _4 Z" C: Q北美口味三文鱼菜谱
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) @9 `9 j, Q* Y+ G# w/ v, q, {原料) O6 `$ N5 E- I* L
1/4 cup low-fat or nonfat plain yogurt
; Y# x. A$ J* w z# P& L1/4 cup chopped fresh parsley
/ h Z% d' @ m. d/ n$ |' l1/4 cup chopped fresh cilantro
9 L8 Z, Z: ~9 v2 @0 |0 D! o9 z* @2 tablespoons lemon juice
; t: J+ R" s, G8 S D5 n1 tablespoon extra-virgin olive oil8 q3 G7 ?+ [3 { p! k
3 cloves garlic, minced" c+ |9 ^8 @' U$ \- o |
1 1/2 teaspoons paprika2 X' C' h. @* X2 X* b! y& n( }
1 teaspoon ground cumin# A2 V8 A# I" ?% J
1/4 teaspoon salt, or to taste
& f' O- i9 H2 e; ~ k8 OFreshly ground pepper to taste# w5 b/ N! T1 x) j7 f& @
4 (4 ounce) center-cut salmon fillets (see Tip)/ x {! o. l+ L, r# X1 S
1 lemon, cut into wedges & o6 i/ E! ^2 Q8 F, Z3 a1 L4 f
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做法:
6 l, W& } b$ Y' v3 KStir 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.. `$ q# @+ B9 m) ?* Z, F F- q2 N
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Meanwhile, preheat grill to medium-high.
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9 B( t+ W! C9 z5 Z" 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.
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Yield: 4 servings# v3 J- F9 |6 |! S9 G8 D2 F2 f6 C
- r$ x. H. ]7 }. s* h1 `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. H3 u+ c/ x! t/ s8 K
Carbohydrates: 6 g! i- J" h2 l0 E2 L+ R
Dietary Fiber: 1 g
- o. d/ k7 l7 \; r& `. SFat: 15 g: y) I- v# Y% \, n4 M
Protein: 21 g. `3 w, D: Z3 V6 X. }8 M# I
Sugars: 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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