 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/ t6 y% e- U' z( y; I$ E
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+ Y" u! v5 c0 l: f# C% T原料
$ P) {0 r! E9 [; @, t" n& E1/4 cup low-fat or nonfat plain yogurt9 y* b* u4 e. W# S. W- y
1/4 cup chopped fresh parsley) f( J- C3 d; z) ?3 G
1/4 cup chopped fresh cilantro
; Z, Y+ y( l, ]9 u% _' `* V2 tablespoons lemon juice
9 F/ E' [$ m9 q) R1 tablespoon extra-virgin olive oil
7 E' \9 ^! D1 i* K/ |3 cloves garlic, minced6 V8 \6 N# S2 t( `4 ^$ _" }% j \
1 1/2 teaspoons paprika
) b: n: i' H7 q% V2 R# E2 H F1 teaspoon ground cumin0 e) G* B" h. z
1/4 teaspoon salt, or to taste& g( A( v* ^4 E% @/ p$ h
Freshly ground pepper to taste
1 g9 W% C; b' j9 [. a5 _$ x9 M7 o4 (4 ounce) center-cut salmon fillets (see Tip)& U8 d* W+ x6 X: Q' D. S: W
1 lemon, cut into wedges # }1 ^2 `/ N! \4 A- U6 {
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做法:! M0 e- V6 Z8 |3 v0 r( A: p- R+ D
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.. b$ Y) ]+ k$ O+ a. t( d
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Meanwhile, preheat grill to medium-high./ P' i" Y2 ~# w1 E$ W
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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.
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Yield: 4 servings8 {/ ?2 q/ x+ l
* ^) j9 N$ A3 c. C+ `5 [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0 r( A w" A p3 y$ Q" ]* ?
Per Serving; B$ n5 a6 r" I- H9 n% |
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Calories: 241 kcal" {: g* _: }; r5 X5 w$ N
Carbohydrates: 6 g
# D0 m' u9 T& j1 ^Dietary Fiber: 1 g
P9 V- E( r/ l5 _4 |Fat: 15 g
( T. F m8 F sProtein: 21 g x8 m2 H( { {
Sugars: 1 g ' v( ~1 n! C# b! o% F! _
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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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