 鲜花( 634)  鸡蛋( 5)
|
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:* G6 q- y& `* G8 \
5 k) I& o$ w' i3 m3 s) l* ~* |* p北美口味三文鱼菜谱
4 J' f) F F5 f: q8 h8 A8 \/ ?# e5 ?$ `9 B

9 a1 a, n: X) g% ?8 Z' X, ]6 T' R6 s( l5 {, d; [; G
原料
! n& n$ [6 S$ ^6 q) B r8 b7 U1/4 cup low-fat or nonfat plain yogurt. o2 N4 r+ N' Z5 T
1/4 cup chopped fresh parsley1 q+ H# t) v$ M3 S3 c7 C- g
1/4 cup chopped fresh cilantro
9 U2 _; r1 Q/ F2 a/ [& |4 r2 tablespoons lemon juice
! X" O! I' b6 A$ X) b" i7 c8 q5 y7 G1 tablespoon extra-virgin olive oil
# c1 \# F- @: f( @3 k3 cloves garlic, minced+ q% a4 N! g9 V
1 1/2 teaspoons paprika# O- V' ]* J) f# h
1 teaspoon ground cumin. q) F# P$ ?# o& k9 k& E& G) ]
1/4 teaspoon salt, or to taste" g+ l; }, C, x1 e% y, F: [
Freshly ground pepper to taste
5 V2 ~0 Q! h* i4 (4 ounce) center-cut salmon fillets (see Tip)
+ ^/ _; D2 E! m: R. G f- R1 lemon, cut into wedges
/ ?9 I% w; g& t0 [. O/ X$ w( y5 Q: r" e
做法:0 Z2 d) X' F6 u# a9 i" Z) N
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 n4 p; I8 H/ s) ^& _
5 l9 [/ f9 z* I: G8 D4 M* i
Meanwhile, preheat grill to medium-high./ e5 W) u) b( q
; y# I2 Z. c }5 F% D' s& t: ?+ f8 B0 [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.
9 C' r& S! D9 t K5 a/ o) ]
. P0 W& {; x: u( U3 ^& `: ?2 NYield: 4 servings
6 j4 \2 S' {: b8 D, A
- V. e) R, E6 M+ j不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。4 k0 p6 a# G7 a+ b9 S( x
1 T, V1 Q# {# }3 o! q
* Y: Y4 O- {9 u0 C I! e" l( M
营养表2 I2 \( u# b6 \6 B/ E0 y. ]
Per Serving
! `: e5 [7 y5 t( V; W2 |7 O" r# |4 d2 ?" L$ R7 w& v7 w1 W9 K" T1 n
Calories: 241 kcal. l2 d! @4 x, |' ~$ T
Carbohydrates: 6 g
; I1 X* b7 Y/ DDietary Fiber: 1 g2 y. M* U7 x* r6 [
Fat: 15 g2 I: E# n6 W8 G
Protein: 21 g
x; F+ [$ p8 e5 J2 C' M: ZSugars: 1 g
; e! R. A: g1 T. e2 e# M/ B: i1 q( i. i4 j4 n# G& v
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) |
|