 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:$ V- {( N8 I! S4 e u; K
4 f& ^9 h! D3 {& ?北美口味三文鱼菜谱+ h, }2 T0 w, a1 p7 H
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& P. {. ]" i: c% ^. |3 @4 L原料
- M8 q4 |" |; W, F1/4 cup low-fat or nonfat plain yogurt1 n6 G9 K4 E( F4 ?' z* g9 M
1/4 cup chopped fresh parsley
- r ^0 h6 Q: R1/4 cup chopped fresh cilantro
+ s! }1 ~7 a! F4 E$ E7 c' V/ i! h2 tablespoons lemon juice# c# ~3 c+ \+ K/ {9 T9 s2 w. W7 J
1 tablespoon extra-virgin olive oil
) Z7 ~% Y. J/ N5 C2 i# W* x/ a3 cloves garlic, minced8 u& \" y7 O- t6 Q* b* J
1 1/2 teaspoons paprika
% [0 r$ K( |" h1 c4 L1 teaspoon ground cumin
# A; r5 k1 q* _ W7 X/ w1/4 teaspoon salt, or to taste' ~" ~0 `. I* @( I. Z: f7 q
Freshly ground pepper to taste* S3 d/ N2 X% h/ l
4 (4 ounce) center-cut salmon fillets (see Tip)
2 H- \! g; S, ^, l1 lemon, cut into wedges
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* Z: ?/ Q! G" ]/ N" F( _$ k做法:: D [% j' j/ W# [! W' a
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.) R! |9 _" l( u7 `
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Meanwhile, preheat grill to medium-high.; w* ^0 H: ?1 X* w% i
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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( _: d ?9 z, V, c$ k
0 z5 m' q3 l9 R2 |- d" `! K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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Per Serving% ?, y2 ?9 X* y3 r. ^: a6 Y% B$ f+ u
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Calories: 241 kcal
9 u O! n: O5 L+ ICarbohydrates: 6 g' t5 L6 i5 N) z2 ~+ W ~
Dietary Fiber: 1 g
( @* g G; L; \! R: H3 ~Fat: 15 g
6 N! G8 S6 a: }$ NProtein: 21 g' [% {6 Q x1 D9 C C
Sugars: 1 g 8 y8 R; P1 m9 M5 p- @( a& K3 ^
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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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