 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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0 m- G- V& _7 I4 x, f) n9 j, l. q北美口味三文鱼菜谱7 x( t# w& r- z$ \7 j
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原料
; j8 | C) R1 `4 U* F4 i) p1/4 cup low-fat or nonfat plain yogurt
6 ~. k! N! G* @# ?. F9 T1/4 cup chopped fresh parsley. N8 c# z E- p% A! ^4 r/ k& b5 L9 E
1/4 cup chopped fresh cilantro
% {) g8 e0 @/ r8 v2 tablespoons lemon juice8 _( i0 U* `; w
1 tablespoon extra-virgin olive oil
* H: g2 K, W' k8 m0 g3 `( |) P3 cloves garlic, minced* v9 `; M8 M" m' l& Q: t
1 1/2 teaspoons paprika H1 N a/ [' `( O1 X/ I
1 teaspoon ground cumin
" [1 e7 P1 r3 B$ o1/4 teaspoon salt, or to taste' b0 ?1 k) C8 Q8 l9 _
Freshly ground pepper to taste
7 C6 [& H, Z i6 g/ L4 (4 ounce) center-cut salmon fillets (see Tip)5 K% Q0 y, m- D3 ~
1 lemon, cut into wedges
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0 X9 @5 I% Q2 m6 k做法:" F1 L5 w$ c3 Q* l# w2 \
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.2 j- N6 q- t Z" W2 [! L
+ C6 r0 ?$ A% W1 T4 cMeanwhile, preheat grill to medium-high.4 L0 H- q* n: N
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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; U2 x7 }1 Q6 W) A7 u
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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。! G- C2 `8 B' @$ b3 K+ K' c
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Per Serving* {. }, a% r1 ]0 P6 ^/ C
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Calories: 241 kcal7 S7 Z7 m9 p& c' ]- d
Carbohydrates: 6 g
" `3 b6 L" r: J# ]8 g; X n( u( NDietary Fiber: 1 g. X7 @3 E% |3 i; w3 u& e! @8 \" C
Fat: 15 g; S6 R& ~; g1 l+ O0 b& b( R
Protein: 21 g
9 A$ C9 S5 s- M5 oSugars: 1 g " O/ d8 }% j! V* f$ S
: x: f; s0 P) D: f, X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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