 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9 E$ f. q( l* N/ o7 u+ j6 N/ _
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原料
) j, L4 e A% ^ A5 G1/4 cup low-fat or nonfat plain yogurt
, Z% H# D& e5 g1/4 cup chopped fresh parsley
" e- d/ {/ V1 p9 ?+ v% x7 O! f1/4 cup chopped fresh cilantro
3 b2 F3 v: ~8 D+ s2 tablespoons lemon juice" W! _- y$ q4 {1 v# P# O; L
1 tablespoon extra-virgin olive oil/ m2 U3 t8 y; h! D
3 cloves garlic, minced
. J: K1 I0 P6 W, q7 f7 e9 l1 1/2 teaspoons paprika
" @' Q, P* l7 |# M1 teaspoon ground cumin
) c* Y& p. P# n. _$ H1 L* n3 P2 M1/4 teaspoon salt, or to taste$ q' O1 k( @' w9 {0 r: Z1 @
Freshly ground pepper to taste
: C) |1 \8 L1 a# e3 X" T4 (4 ounce) center-cut salmon fillets (see Tip)
! V3 b, C8 j. j" f) R* J1 lemon, cut into wedges 6 p1 {1 o, x0 U
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做法:" B% c1 n1 r6 u4 i, y- y( {/ _
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.2 D- d& E' ?2 O9 F
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Meanwhile, preheat grill to medium-high.
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! l8 f* P" }3 pOil 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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* |/ J- p; Y6 X8 @Yield: 4 servings$ c; x* R8 w5 ]5 Z* w
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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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营养表% c2 e6 Y o1 X- o; F7 t4 H! D
Per Serving
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, l1 a8 I- x" j# C8 l* o( qCalories: 241 kcal1 v% |) l; ?5 }- t
Carbohydrates: 6 g
0 r, S! Z: C; _3 |8 P& IDietary Fiber: 1 g
7 @# H N8 S4 ~0 x8 u$ s5 g8 yFat: 15 g
9 Z* h& T; r( W: f0 S8 K# ZProtein: 21 g5 w! Z3 `* L1 z, u4 ?7 i
Sugars: 1 g
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/ ?& P/ N4 }* v. Z0 x0 g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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