 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# q0 Z4 P! M- T' I2 i
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原料
3 @* v: H0 O3 f5 `( F5 v1/4 cup low-fat or nonfat plain yogurt
- n8 W. i& a# t/ X1/4 cup chopped fresh parsley8 p' A. P5 g! {3 ^( |* S; N
1/4 cup chopped fresh cilantro( |5 a$ ~/ i# Q [
2 tablespoons lemon juice
* a9 L, |) d5 H6 j, G/ a- L1 tablespoon extra-virgin olive oil2 j' C' o8 |/ T. m( p! N
3 cloves garlic, minced
( w) M7 e" d) A/ H1 1/2 teaspoons paprika
7 E4 ^. L! y/ L6 y& z1 teaspoon ground cumin) C% x# x& z* |, b2 Y
1/4 teaspoon salt, or to taste2 T' p" r' V$ _$ D# F* T1 j
Freshly ground pepper to taste
! y# P4 f! G/ a4 (4 ounce) center-cut salmon fillets (see Tip)" r; X1 V' o n$ H$ @6 T* d, ]
1 lemon, cut into wedges ' p2 s3 R& B1 F5 u q# @
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做法:
1 v/ p$ J* R5 V$ VStir 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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; h7 e8 H& S) {% aMeanwhile, preheat grill to medium-high.
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- U5 V. a' K7 U. SOil 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. 0 D/ Y# y ^2 T
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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
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Calories: 241 kcal- ~, v- k- F+ n
Carbohydrates: 6 g
- x& B( o* G; q4 nDietary Fiber: 1 g
9 j; u/ f- s' A) v0 r4 lFat: 15 g& U" i: I2 A7 ?. ]; Y9 i
Protein: 21 g Y: h7 X* P2 L* B. G% r7 w
Sugars: 1 g
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9 O3 W" b9 G* a+ q- z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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