 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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R( ] B! p! N北美口味三文鱼菜谱
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% Z; U- R& z2 W4 L! y原料) T7 x3 W- v c6 _8 T7 G
1/4 cup low-fat or nonfat plain yogurt* j. z' y! e8 A. F
1/4 cup chopped fresh parsley+ Y% P# n) r: q4 ]
1/4 cup chopped fresh cilantro) H. Q* x% X4 }: O0 V2 a) H
2 tablespoons lemon juice
' n" f% O8 ]4 @1 tablespoon extra-virgin olive oil7 d) Q8 W& E, g" D/ S7 L. s
3 cloves garlic, minced4 M/ V. e, l# B7 G. P! t
1 1/2 teaspoons paprika
3 B1 v) `, u+ Z1 teaspoon ground cumin u: P% P( x: V8 Y* _
1/4 teaspoon salt, or to taste
# Z0 y# e8 C b2 B# HFreshly ground pepper to taste
3 N5 @/ u. ]' ]1 \! V+ g4 (4 ounce) center-cut salmon fillets (see Tip)4 A. R: X/ U$ ^7 w+ M* G
1 lemon, cut into wedges
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做法:7 J" x+ r0 H) x2 i* Q: d& e# V
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.
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Meanwhile, preheat grill to medium-high.3 ^! U) t) {5 x/ d
3 ` D0 p4 D n* b5 k! Z, ZOil 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
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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 S' S8 Z* {3 `4 j5 m
Per Serving
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" `8 U; N6 u+ q8 p2 tCalories: 241 kcal
. Q! Z6 ?( I5 tCarbohydrates: 6 g. i5 t( ?9 E+ [9 y' k9 s
Dietary Fiber: 1 g
0 f7 |, W3 _* F! ^9 ~) V: vFat: 15 g
. [8 g* d% U6 |: L" P+ ?3 bProtein: 21 g
4 Y: m1 h0 V6 e* D! x' r( C7 F0 {! _4 XSugars: 1 g 3 }) w2 A$ W4 S! [
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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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