 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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3 V! R8 h; E! V* L% T7 N1 }北美口味三文鱼菜谱8 l' S9 h0 z( \
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原料
9 T0 J9 K. y3 ]& X" l1/4 cup low-fat or nonfat plain yogurt! n- k) |2 H/ j) R& y
1/4 cup chopped fresh parsley/ Q9 S1 h5 h; W' \
1/4 cup chopped fresh cilantro
+ k5 E3 N; ]" Q# y, P& U2 tablespoons lemon juice
( e, J0 B9 N4 a1 X1 tablespoon extra-virgin olive oil( \+ W x; N, B
3 cloves garlic, minced
+ @, u8 c7 v- C* o7 n1 1/2 teaspoons paprika
& G6 A7 x7 [3 V" c1 f8 n% t- Y/ I$ L1 teaspoon ground cumin
! L" W9 i" h# B& R3 D1/4 teaspoon salt, or to taste
, j: g/ _# s3 H% r. Y- L: zFreshly ground pepper to taste
, L; m e; u2 {& [4 (4 ounce) center-cut salmon fillets (see Tip)
6 [" ~+ J3 c3 w2 E k* R& T6 Y e1 lemon, cut into wedges
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做法:2 ~. t( x8 Y4 W9 ^
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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Meanwhile, preheat grill to medium-high.
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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.
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Yield: 4 servings( p" P3 q0 ^9 S: x, E% A k
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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。% g" x6 E4 s* M$ P/ z) v6 [& L
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营养表
1 [+ ]5 I$ b* q6 I# [ uPer Serving- S5 |( k$ }' @1 f2 k, [
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Calories: 241 kcal
% x* ?+ B6 E- \! q/ Z, M2 jCarbohydrates: 6 g
; h. A& g' v s( ]* j0 ODietary Fiber: 1 g. o) [, {( f/ c0 Z
Fat: 15 g- C' G' F5 b0 u
Protein: 21 g
9 Y, }( ?" @: k2 ^, XSugars: 1 g
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* r/ M: d' ^+ W+ L1 [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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