 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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% _& @# i% b- ^. v; Q% |5 F北美口味三文鱼菜谱
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原料! E. t' F# `5 B3 X; a) Q1 Q
1/4 cup low-fat or nonfat plain yogurt
! c$ N# N P4 \5 k1/4 cup chopped fresh parsley: ]' V! n8 P( | D% E4 i/ H3 k6 G5 W
1/4 cup chopped fresh cilantro1 W. {5 K" h5 j) k' t6 T% f
2 tablespoons lemon juice1 \3 Y& P% d% Z7 f) V8 L3 f
1 tablespoon extra-virgin olive oil' U9 Y. L- i: w4 S$ B, ]4 K9 n
3 cloves garlic, minced
: ?, i5 V0 i0 R+ t1 1/2 teaspoons paprika' h A6 \. t: P: L# n0 ?- p T9 I
1 teaspoon ground cumin. I( y, ~( L, `" X" Q
1/4 teaspoon salt, or to taste/ v! H* ?' B4 W" V) B$ G3 ^
Freshly ground pepper to taste6 r9 Q( m$ y6 Z& M
4 (4 ounce) center-cut salmon fillets (see Tip)
: ^# i) T3 a7 k4 l1 lemon, cut into wedges 4 ~+ \- x$ P+ D( s* N" {% s6 u
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) Y/ _. c2 q( D 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.
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, v3 [$ J& o1 O5 L3 QMeanwhile, preheat grill to medium-high.
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5 V+ K( [* Y& FOil 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
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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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. m6 e9 S% ^% ^+ ~$ m ^营养表
3 Z v# z9 R0 `8 bPer Serving
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Calories: 241 kcal* F1 d8 \, [" Z, D% @
Carbohydrates: 6 g1 U8 `% F3 h5 W9 `
Dietary Fiber: 1 g
/ c8 Q' S( O8 }6 e# W# X9 hFat: 15 g) Q* d% u( d& Z* D, [( f
Protein: 21 g
2 e" G1 u, H/ VSugars: 1 g
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7 {0 }! ]4 @, q9 h; P7 Z6 j2 y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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