 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) q+ a, {: {" Y$ M
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原料3 d+ [4 P. Y& N$ e" j% M
1/4 cup low-fat or nonfat plain yogurt, @0 G3 s- O1 f/ [& ?
1/4 cup chopped fresh parsley$ U* t$ ^+ f8 P5 h( f
1/4 cup chopped fresh cilantro
9 @. m8 S2 a% {4 T" Q' ~7 g2 tablespoons lemon juice
& D/ W' H# F( `, E8 W1 tablespoon extra-virgin olive oil
2 m% v$ N: `& N9 Z' i8 O3 cloves garlic, minced
; a# r6 v* N8 S& X* q/ P) b5 M' ]1 1/2 teaspoons paprika& D6 V7 u& _, X# g" C$ |
1 teaspoon ground cumin. }$ W, c2 |4 P- u( L. P7 U R
1/4 teaspoon salt, or to taste9 T" \. a& k7 ^9 }, t9 A5 k4 t
Freshly ground pepper to taste
9 o, C8 E# N: B4 (4 ounce) center-cut salmon fillets (see Tip)( g( R7 M# E; L! N! D8 L
1 lemon, cut into wedges
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做法:
& j' u) c; n) j' x+ R5 q' L' jStir 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.3 t) H6 t9 v% _
) K- m! J7 Y9 e7 D( N2 ROil 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. 4 E m8 w& w8 D' H
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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。* i1 v; S7 }1 Y
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( t0 j3 V# V# W4 D" a+ Z7 ^2 u营养表/ ]" v0 `' U8 v. h( C& l
Per Serving
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Calories: 241 kcal
9 V, p: A. _7 i, `# z7 xCarbohydrates: 6 g# e7 P* v$ S+ h; z5 p
Dietary Fiber: 1 g0 I8 l; r' c) b
Fat: 15 g
o: ?3 n+ } q8 GProtein: 21 g
/ F S/ m7 Y& R; d! _) ^9 w. FSugars: 1 g ; ~4 w7 P/ l, D" m0 X; v9 Q
! e( @8 D2 w% Q5 g* t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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