 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:+ b! G/ O3 O$ m: r
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北美口味三文鱼菜谱. q n2 X4 ^" o0 j9 C: E
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原料4 ^) d0 D. ~5 [+ A
1/4 cup low-fat or nonfat plain yogurt! D3 [: E6 q1 x: s8 W
1/4 cup chopped fresh parsley
, D) a! J8 X7 D1/4 cup chopped fresh cilantro
/ M/ O* B/ \& G* J7 k4 d. L2 tablespoons lemon juice
) [' h8 P( k$ X, N) w# x. @3 O8 b8 v1 tablespoon extra-virgin olive oil
3 V. | U: l2 F3 g0 }6 z# c( H3 cloves garlic, minced
) u" F* E& _' z1 1/2 teaspoons paprika, @. y5 R- w6 f, f4 c% z1 S
1 teaspoon ground cumin$ _3 c: c* W: k" S1 N9 i X
1/4 teaspoon salt, or to taste: |1 D* B) O2 m
Freshly ground pepper to taste
. X k/ t- J- M1 |7 j' b" B4 (4 ounce) center-cut salmon fillets (see Tip)# d3 U( s% J: d+ Z, |) L
1 lemon, cut into wedges
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做法:. v" W9 C1 O5 r& ^# c2 ~7 X
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.* E0 D5 C0 w- U: S) z& \2 s
, V! g, [! w9 p+ ?) ~0 L7 BMeanwhile, preheat grill to medium-high.
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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. / _9 `/ Q2 U5 e. c
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Yield: 4 servings: h, A, U( D5 R5 S7 h
" W9 F$ R+ ^/ Y; E. N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
: `4 [8 P7 i% EPer Serving
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# s1 q6 h0 B% I3 W- j3 Q! v& s: wCalories: 241 kcal
: |, Q) I# a6 I+ l6 aCarbohydrates: 6 g
$ Y! v0 {, R7 S( P& hDietary Fiber: 1 g5 b8 L4 n' Q- H6 w$ M2 E. V
Fat: 15 g! \. N, M0 F) P7 H6 Y7 i
Protein: 21 g6 s. U8 n/ r6 N6 @) D( h3 Z
Sugars: 1 g - O6 m: ^7 y2 o6 x5 ~2 D+ R; 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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