 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:8 Q3 A1 @7 ^( E o% ]+ C
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北美口味三文鱼菜谱5 `. S& R7 {8 g+ @
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原料" ]" D' O z/ Y8 C
1/4 cup low-fat or nonfat plain yogurt
/ o3 k: f7 q: E6 l; \7 e" e1/4 cup chopped fresh parsley
: T& D: _) E! x7 w! F' J1/4 cup chopped fresh cilantro' z% ^1 ~$ K6 s' w
2 tablespoons lemon juice
9 {- X! _* x# h4 J6 L6 k1 tablespoon extra-virgin olive oil
. y& t+ K& K* F$ S5 L3 cloves garlic, minced
* j+ ~6 V) H/ `1 m$ w1 1/2 teaspoons paprika, J1 y+ H1 E8 O7 W
1 teaspoon ground cumin
8 H+ d% c* q/ Q( V1/4 teaspoon salt, or to taste
1 E, K! H! ^+ g/ Y, r% g+ w+ [Freshly ground pepper to taste, {- Z- d- g: V: Q$ p, f9 {8 c
4 (4 ounce) center-cut salmon fillets (see Tip)
" f) d7 U2 W6 o; P! n* h9 m2 D+ f1 lemon, cut into wedges
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做法:
6 j5 w' u. ]' _9 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.
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2 F8 ^" T2 f' fMeanwhile, preheat grill to medium-high.; H. [0 w& I) n2 x
/ u) p0 F: O# dOil 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. " z) R0 l$ _( @' ~" A5 k% {
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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。
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6 T# o b, l) s: f: `$ {) q+ C3 |8 x营养表" e$ }2 U$ B6 w- ~# u, _$ |6 D
Per Serving
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Calories: 241 kcal
, H2 Q) G% C( s7 e# T3 ICarbohydrates: 6 g. L0 ]) w7 F) ~$ ]8 b8 D q- z
Dietary Fiber: 1 g) J/ z, M1 {9 o6 t. ^0 m& T
Fat: 15 g
' p, ^0 v' j: B2 r! CProtein: 21 g
; Y6 H9 V0 d* |Sugars: 1 g 3 m7 w* L. v2 I2 [+ I
4 {1 _# P( n1 m- g2 ~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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