 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2 v5 \2 J+ z' s) |
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' I* I9 B0 T7 i, f. o1/4 cup low-fat or nonfat plain yogurt
+ w+ k( j# r1 u. p2 a1/4 cup chopped fresh parsley
& D* ?! B# j; H& {% u& e1/4 cup chopped fresh cilantro, j( T0 @ a7 d2 F
2 tablespoons lemon juice
, B1 e! I1 z/ {' O& k% Z1 tablespoon extra-virgin olive oil
9 c D" W) U8 q5 o1 Y3 cloves garlic, minced; M4 N$ w% d; x
1 1/2 teaspoons paprika
& K' ~4 Z7 _6 m. q8 I1 l k1 teaspoon ground cumin; j0 Q9 `; |: O7 M# G
1/4 teaspoon salt, or to taste1 x$ P3 x1 ^7 Q% k4 F
Freshly ground pepper to taste3 m9 W. j) x2 _0 u( S
4 (4 ounce) center-cut salmon fillets (see Tip)
$ @( L/ U0 N5 T7 _) n4 O1 lemon, cut into wedges
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( g& R6 {7 P- G( F1 w* K* I: f做法:
7 }! ^! ?1 u% f( ~! DStir 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.+ o/ [* B. x5 @
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Meanwhile, preheat grill to medium-high.
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/ M$ v! }" c3 B% T; R; gOil 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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% q6 S( n! H9 F0 f+ kYield: 4 servings& t! C8 {8 f/ m6 v% X/ h: i
4 q j1 y4 ?* T- {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3 \6 [6 S# O( r4 m9 U
Per Serving( I# J) P/ x# L2 N0 p4 B
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Calories: 241 kcal: r1 W' T" I6 ?5 L
Carbohydrates: 6 g
+ g B# B) b% bDietary Fiber: 1 g& M0 Z' v, }4 [
Fat: 15 g8 ]+ ?- g: |1 i0 \1 P0 r
Protein: 21 g
+ _+ p$ G$ Y. Z m b! E. \5 tSugars: 1 g
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4 g5 p3 D9 ^- K& J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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