 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5 R7 @- S0 s. z1 Z1 k
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原料. E1 Z4 O) L: l- s& g; J8 W; e$ q( d
1/4 cup low-fat or nonfat plain yogurt C) o* j- E* _6 {
1/4 cup chopped fresh parsley
+ H5 F4 `' s; [" G1/4 cup chopped fresh cilantro
+ t' n6 ~. p4 C8 x6 M) L/ `2 tablespoons lemon juice; O- O: x2 H/ f, ~
1 tablespoon extra-virgin olive oil( l7 d' l$ B0 F& N! b/ o
3 cloves garlic, minced. o2 ?) m! Q& |
1 1/2 teaspoons paprika/ s& U2 n2 ?5 F* k: L3 O% l# c# U
1 teaspoon ground cumin* ^) R' q% ^( V4 {
1/4 teaspoon salt, or to taste, N$ A2 U# l) Y6 g H+ p1 F( g+ ?
Freshly ground pepper to taste
; G- j9 Z4 }1 K. T p9 {4 (4 ounce) center-cut salmon fillets (see Tip)8 F* r& w8 j7 W; X/ Z
1 lemon, cut into wedges
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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.
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9 b$ S' R5 i' C8 b; T, c: FMeanwhile, preheat grill to medium-high.
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% F5 \& S: d3 u+ H9 ?6 HOil 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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) N* G- {9 ^* D- x: o0 {' MYield: 4 servings
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3 O; V+ i+ p0 N9 g0 Z7 M7 T9 C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6 I f& Z3 ]8 k% F+ J* k4 v& Q& m
Per Serving
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/ v" q2 j# N1 K4 V6 _2 YCalories: 241 kcal
0 z0 e1 s% \( UCarbohydrates: 6 g
8 E5 U. z/ B6 B( MDietary Fiber: 1 g
8 f/ s- h* e4 o; IFat: 15 g9 X; O0 u1 Y" _1 b/ U9 ?" ]
Protein: 21 g+ z! o2 L2 J6 l% b4 _( ]
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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