 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:& O. q) T! L4 S- r2 ~
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北美口味三文鱼菜谱& s: Q2 K7 n& o' C3 S9 o5 n0 s
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原料1 I. c* x) Y' k E
1/4 cup low-fat or nonfat plain yogurt! l1 W1 O# c% }/ `; V2 {" |
1/4 cup chopped fresh parsley2 n4 g1 @* w4 Z' S2 Z
1/4 cup chopped fresh cilantro
; u* [3 i! W# n. U2 tablespoons lemon juice! N9 Y* q; u- ~2 F. a
1 tablespoon extra-virgin olive oil4 X+ g2 M5 K0 k
3 cloves garlic, minced6 d& J+ d. D! c F! w5 m* l
1 1/2 teaspoons paprika3 F9 E2 l; ^' P- w
1 teaspoon ground cumin0 }/ \$ i5 g7 u k. R* m
1/4 teaspoon salt, or to taste0 ~7 j/ B7 g# u4 w+ O
Freshly ground pepper to taste
1 t0 s G0 _* m* J( ?# M4 (4 ounce) center-cut salmon fillets (see Tip)
" r9 K) @2 s& f1 lemon, cut into wedges
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做法:
+ W# S$ v* [+ eStir 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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5 @' D) H# ?9 p7 M% V: |Meanwhile, preheat grill to medium-high.
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- @ H$ q& {6 O7 R; sOil 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. ; O% P8 Y5 E; e7 [' Y0 s% [
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Yield: 4 servings+ C- h. k- u1 i+ D3 H" r9 R6 |% @
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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
, \; B9 }" _: O% A1 ePer Serving
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, Z5 ^: } s) c. o& m; J3 |Calories: 241 kcal
. ^ z% ?# Z7 [2 d9 G) L$ H' rCarbohydrates: 6 g, p+ q: j0 K+ s' t0 W
Dietary Fiber: 1 g
7 P) a: h( W! }2 I0 v3 t5 X; lFat: 15 g
) i) ~7 n( c {( w& xProtein: 21 g: w0 x: c0 S g" W. X
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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