 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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6 D6 _/ q; U, s北美口味三文鱼菜谱, B& h+ K8 J0 Y: J
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Z, o: y5 @( A* b; f: y原料
9 S" k) B: m* @2 H: `( |( r1/4 cup low-fat or nonfat plain yogurt6 Y4 _' {* W/ H z
1/4 cup chopped fresh parsley
; k1 C$ a9 T9 t. _2 d+ S1/4 cup chopped fresh cilantro
/ l2 `' }. t$ I2 ] h2 tablespoons lemon juice& `' x6 E2 E+ M* [- @
1 tablespoon extra-virgin olive oil
! ~* }) @6 O8 X3 cloves garlic, minced
/ y7 s6 E$ Q1 w' K, W3 H0 a" ~9 ?! P1 1/2 teaspoons paprika9 n9 U( B7 ~. v Z3 g$ [9 z
1 teaspoon ground cumin
% g3 T" c# t5 f- i6 D& l1 q# l1/4 teaspoon salt, or to taste* F! p3 d9 [: z5 v9 K g$ S% L
Freshly ground pepper to taste! s1 B1 T, H3 z) d0 e5 ^( c
4 (4 ounce) center-cut salmon fillets (see Tip)5 k& P5 j3 t b: T) O% _; @) d
1 lemon, cut into wedges
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做法:
# w) H- H# V& Q& [. BStir 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.3 w$ I3 G n, A# z
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Meanwhile, preheat grill to medium-high.
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6 h9 V$ p$ G0 z% B, N9 lOil 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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8 S3 ^% l' l$ Y. [Yield: 4 servings
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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。# a: d9 R8 V) u0 f- o2 S
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营养表
- C5 |6 }+ B8 n5 BPer Serving, }: B( c( m( p2 y: l; }
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Calories: 241 kcal
9 W, k( B# s6 E9 H0 v8 {7 pCarbohydrates: 6 g
+ d: w+ f9 U9 ^9 f C" i: vDietary Fiber: 1 g7 K8 C0 b6 ?; i
Fat: 15 g$ q5 v6 M- {% \# w
Protein: 21 g
& O+ H( Z/ K2 q p4 CSugars: 1 g # B7 g9 D% C6 z" ]. H
- s% R, Z0 o* D! V1 {! c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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