 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:% Q) I/ N" X% ^8 v
7 P# J" A, A9 `+ B4 A7 I北美口味三文鱼菜谱- x9 K0 ?% M# Z' d, T
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; A% K s! z$ o原料( I4 C* F0 ?; p
1/4 cup low-fat or nonfat plain yogurt1 C* z$ J# `7 q! G$ [, Z0 T( S
1/4 cup chopped fresh parsley8 Y ?3 t9 n. ^6 _
1/4 cup chopped fresh cilantro
. i# U6 O1 c- G" V. S* s0 z5 J9 {1 A% }2 tablespoons lemon juice
) N" k4 r' i' ~; [" J1 tablespoon extra-virgin olive oil/ S) e: r2 B1 |2 c( m
3 cloves garlic, minced
' i) N* C# ~% _" \& g0 c1 1/2 teaspoons paprika6 Q" N% A1 o" U$ }
1 teaspoon ground cumin
5 I* h/ Q1 J4 {" D7 h8 }1/4 teaspoon salt, or to taste
2 F" W2 J2 @6 y6 V7 UFreshly ground pepper to taste
$ j" W/ p3 y3 o$ u5 `! N! Z9 D5 q4 (4 ounce) center-cut salmon fillets (see Tip)
2 \( r! _# L2 B, i* J/ g5 f1 lemon, cut into wedges $ p* }6 { Q% ]1 `4 H1 y
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做法:' j2 b/ m% O$ c* O2 `
Stir 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.9 I% Z" Y" l: ?" A+ g
& p5 J7 K& t m( A: M9 bMeanwhile, preheat grill to medium-high.; C, w! C- a) \# \, Q
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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. 7 f+ Z5 O7 Q0 M
6 m( q; Y8 X, p1 E7 K! F3 Z, yYield: 4 servings, I V# s% Q+ c0 I, A. j
. V+ L% j. o/ K h, z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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7 _0 b+ ?6 K, y1 ?; @2 B营养表
( Q- Z9 h2 _0 F# CPer Serving9 S2 b/ n: L% e' R# X P0 W
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Calories: 241 kcal
& r/ W2 Y4 M8 g/ w7 T) G1 e( PCarbohydrates: 6 g
, o/ {7 ~9 [$ |" j; ADietary Fiber: 1 g z% b; @4 X3 K
Fat: 15 g7 Q. i* f& @3 y( L. P
Protein: 21 g
; V! ~9 [, }3 S6 H a7 Z3 L8 P1 USugars: 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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