 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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( ?/ u5 M9 k4 d北美口味三文鱼菜谱' g+ e$ O, D/ e: ~( e$ Z; w6 q
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: ]0 |* c" K0 o, b; X+ f$ }原料9 Z4 f3 j7 Y$ p4 [! Y2 }
1/4 cup low-fat or nonfat plain yogurt
* s. E* C ~* y7 H, F5 e, ^1/4 cup chopped fresh parsley, e4 I, Y/ s# M+ m3 s+ c0 C) j
1/4 cup chopped fresh cilantro$ F" ^ A% k: |5 T, }
2 tablespoons lemon juice
) ?: A0 [9 N% u8 _+ M) T8 A- Z0 P1 tablespoon extra-virgin olive oil
+ Z: e2 d4 v' E6 I6 v2 s3 cloves garlic, minced
& a; `# \% |# Z( R1 1/2 teaspoons paprika+ z% o- ~; H9 J* P( O0 w* S) D
1 teaspoon ground cumin1 z6 s# i2 ~1 J1 h! e2 n" S
1/4 teaspoon salt, or to taste/ ~) l: Z$ u/ L" y1 f/ Y
Freshly ground pepper to taste% k9 n8 A/ r y
4 (4 ounce) center-cut salmon fillets (see Tip)
K3 ]; ~$ |& a+ v& O. A1 lemon, cut into wedges
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做法:
, I( d1 z' y* M9 D _5 LStir 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.' k5 ^; V; H, L3 _2 x0 H
5 I8 x2 z( {5 E4 _+ P7 zMeanwhile, 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. ( O$ T# q% E+ C6 t/ @
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Yield: 4 servings
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! u. g/ l9 _1 \& e1 r n' Y不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。 e& S0 B5 V$ b
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营养表
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Calories: 241 kcal+ N" O$ U, g/ I. W
Carbohydrates: 6 g
0 l5 \; k1 y( k2 r3 d5 e! {Dietary Fiber: 1 g! d! }/ n: r2 ]
Fat: 15 g
/ d6 t+ s0 k. k$ q! eProtein: 21 g
9 B2 c1 k2 f: u* C( E, c7 h0 }Sugars: 1 g - M Y8 w7 Q" W
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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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