 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:+ }4 l! W8 r8 x7 E0 }
6 w3 }- K% g, ~+ ?3 ?# W北美口味三文鱼菜谱
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: [( O3 K. |: j4 o' [( B3 Z9 g! s原料
# X0 K% i2 K E l1 |9 l! f B: J1/4 cup low-fat or nonfat plain yogurt
2 `" W' \4 K8 i0 G! H y# Z1/4 cup chopped fresh parsley% I6 l/ A' p8 _' M: d3 v
1/4 cup chopped fresh cilantro
2 K6 [; l/ c) d0 V8 g! h2 tablespoons lemon juice
( q2 R r% q3 X& F1 tablespoon extra-virgin olive oil9 _) N! ^4 `1 ~
3 cloves garlic, minced
- |! v% y" ^8 P. `% m8 r1 1/2 teaspoons paprika
' G% G! a0 Y* M( t2 j1 teaspoon ground cumin
7 S% x& n3 P; R3 c4 i6 m7 U8 Z* [2 j$ w1/4 teaspoon salt, or to taste
o' j& @/ R, ]3 r. o& tFreshly ground pepper to taste8 d1 s! V4 o- k1 G0 O) R" |. Q
4 (4 ounce) center-cut salmon fillets (see Tip)
" U4 I! w' j( g$ H1 lemon, cut into wedges / A( p% C5 A: ?4 D7 K0 v' F. h0 T7 V( V
5 b* L8 e ~8 z% {做法:
3 R& g# S2 c* a/ h7 qStir 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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) c$ [1 u# t5 |- _6 h; @" WMeanwhile, 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
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! l7 h, D* ^3 w! C2 Q, n不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。0 z3 {, Z; l8 A8 d* J; D' I' J
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- v( H4 |% o8 V4 p" }" G9 N' d营养表& \8 L& a0 S4 n! [3 i! a9 q
Per Serving8 e3 J' `6 {0 R( B
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Calories: 241 kcal
" i# U( e; v! _0 ^6 dCarbohydrates: 6 g9 e+ r. U; |$ ~: l$ S, d' o
Dietary Fiber: 1 g
0 h0 f& P' ~9 e' s; jFat: 15 g$ r* I- U& ~$ L, s# F9 e4 N
Protein: 21 g
7 n! F8 i7 c2 E' v$ ^Sugars: 1 g * g- R0 Q8 T5 \
2 `! K# X$ a, E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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