 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
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原料
B) k+ a1 V/ g; V; I6 A. w# q1/4 cup low-fat or nonfat plain yogurt
2 ~* u# d8 s1 D$ E/ j G1/4 cup chopped fresh parsley
" C) M' X h! K' |( g, i: ^1 o; m/ M1/4 cup chopped fresh cilantro
; d+ X6 q1 U- C4 V. c4 s2 tablespoons lemon juice
/ B- g# J& ?. t1 tablespoon extra-virgin olive oil
6 A2 f/ C+ Q# ~# u( y! Y3 cloves garlic, minced# [- K( h0 ^- L1 f; N
1 1/2 teaspoons paprika: ?2 ?& N7 F* W$ D! O
1 teaspoon ground cumin- N& C. c& W* q8 I" q: `
1/4 teaspoon salt, or to taste
2 H3 f7 a) y5 t3 |" P* uFreshly ground pepper to taste! A. ]/ z; ^) \" h7 H0 B, k
4 (4 ounce) center-cut salmon fillets (see Tip)
) c7 H( b! @( ]6 c7 `8 d1 lemon, cut into wedges 0 Y, H6 e( A U6 {
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做法:8 _2 H# C1 K; h' s; r
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.( n. ?* H. W$ [' F2 B9 L" O
7 \% a1 I+ i! x1 `7 r1 D. V) QMeanwhile, preheat grill to medium-high.# N9 t6 I! d3 h1 T
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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. ' G+ U/ C- N! E
+ r P. P2 ?) oYield: 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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营养表8 s, ]" ~0 c! l% r8 x; v
Per Serving- A, F8 B) E9 T
* k: i" K& s3 W2 U9 Q+ hCalories: 241 kcal8 i9 G0 J6 n X
Carbohydrates: 6 g' }6 ]' g! m. I: y. N. |, @8 b
Dietary Fiber: 1 g
& s% ~% U4 |, C' w% cFat: 15 g
8 m6 ?; u; P$ J7 [& Q% a3 }8 {! AProtein: 21 g+ R8 ]1 ]" W$ H+ [
Sugars: 1 g
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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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