 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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* c3 z. i/ N: Q2 e3 I北美口味三文鱼菜谱) i; {: \7 T! ]
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原料% H- h& U/ K8 L% [4 r
1/4 cup low-fat or nonfat plain yogurt h; _$ `9 ? g2 K2 f- R3 `
1/4 cup chopped fresh parsley) r8 @: X# d$ o0 Y) O: R9 S- I
1/4 cup chopped fresh cilantro
$ q4 H+ w) `, `& T/ e3 D$ n, V2 tablespoons lemon juice
$ |, E8 @9 [ j4 f* }4 i( a1 tablespoon extra-virgin olive oil( i- v: y/ Q# \; y7 Z. M% e
3 cloves garlic, minced$ T4 V" o$ o1 P2 z+ A; z$ T
1 1/2 teaspoons paprika! o* g: [' m3 @4 u
1 teaspoon ground cumin- Y' l0 ^* f c$ U& ?
1/4 teaspoon salt, or to taste
" @: D' _* q/ _6 p: k$ N6 t1 b* iFreshly ground pepper to taste
; W* S& N2 b% R3 r3 n' L5 \9 }4 (4 ounce) center-cut salmon fillets (see Tip)$ Q1 E0 J O7 P9 \$ h" N
1 lemon, cut into wedges
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做法:
& ?) \/ y) f0 x2 j7 hStir 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./ }6 o. @4 m4 Z- z& U
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Meanwhile, preheat grill to medium-high.
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% O( B6 B( M6 R% wOil 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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4 q8 w; Z0 b8 S$ A- [3 WYield: 4 servings
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2 l: S! G) l- C: E7 L7 `不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。$ P& C5 {6 K! d& w {
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6 c. f$ w( ]+ j营养表
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Calories: 241 kcal; `# L# R; k$ [) ?
Carbohydrates: 6 g- w) o( i5 B$ b0 _0 m5 U8 K
Dietary Fiber: 1 g
: j' \: X) n0 RFat: 15 g' W+ f+ q' I( Y8 B. P1 ^
Protein: 21 g
" A$ @) F4 X8 t% W1 j# n' tSugars: 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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