 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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# P% @0 ?- ^0 z( f北美口味三文鱼菜谱& P# S* M. w/ H- h- Q
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: g- q% M9 K8 l0 k/ K- o原料* @& g1 a/ [% f
1/4 cup low-fat or nonfat plain yogurt. ]8 i4 T( |# N- x
1/4 cup chopped fresh parsley8 a6 ?' o3 H' C/ A W
1/4 cup chopped fresh cilantro
. A7 e( d! h- _* |- ^2 tablespoons lemon juice% a* {" ^7 {( U% j/ w7 u w4 l
1 tablespoon extra-virgin olive oil5 P/ w' n* S; g" p
3 cloves garlic, minced( i# [8 U5 Y* |. u6 @
1 1/2 teaspoons paprika
2 Z, M, u5 Y" _1 U' O1 teaspoon ground cumin& \. A* t/ ~5 E6 i! S
1/4 teaspoon salt, or to taste( A; s6 {* h: a" L4 c) m
Freshly ground pepper to taste% F7 S7 |; b% J T: U4 F
4 (4 ounce) center-cut salmon fillets (see Tip)
/ H" U' u( S" p- R- W8 B1 lemon, cut into wedges
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做法:# s# a* s; k0 {8 n. O# h
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. Q2 |# S: U2 ]! ~
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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. " q# \* q4 j J0 i$ m- o& |
) }5 n+ t5 @7 M6 [4 P7 H1 ?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。0 r+ q$ n4 r) u
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营养表
: r5 M* Q# [1 LPer Serving
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Calories: 241 kcal
3 L. D! w, Z; F& R; p* GCarbohydrates: 6 g
( j) I, b j7 `Dietary Fiber: 1 g
8 l- Q1 J/ I0 [8 H4 oFat: 15 g+ A5 _) i8 z$ A2 T, d
Protein: 21 g7 z- e' a" Q7 B/ D
Sugars: 1 g
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; m* o+ W1 Q8 v! N. [5 p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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