 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:9 }" ~! B, A( X7 I+ k
4 j" }- {. O" D& _! e# w; }4 V3 Z! c北美口味三文鱼菜谱0 b7 x# C0 b" M: O& n6 M
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3 g8 r8 c! _/ o) E原料5 c- A k9 U; w: l1 V1 K5 B
1/4 cup low-fat or nonfat plain yogurt" ]: i0 K- _; ^' w% m! q4 s
1/4 cup chopped fresh parsley
' k4 Z+ k& c) c% [% |3 C, ~! U1/4 cup chopped fresh cilantro
( B9 M1 t4 a+ b' C0 `; M( u2 @2 i2 tablespoons lemon juice( }* ~( S( q1 n+ \1 P3 o
1 tablespoon extra-virgin olive oil8 D4 L3 ]4 l! _
3 cloves garlic, minced# v% g" s, g- F8 o$ ?# y5 O$ _
1 1/2 teaspoons paprika
3 m+ @4 @; P& O' x1 teaspoon ground cumin
& K4 c1 C, P: ]: p2 {5 n6 r6 h1/4 teaspoon salt, or to taste
' v. d4 ?6 H; x! P- A9 SFreshly ground pepper to taste
: @) S% R% H. Y0 ~+ F" @4 (4 ounce) center-cut salmon fillets (see Tip)" G! @$ J' b5 m" q' U
1 lemon, cut into wedges 8 C) a( V/ K y" q0 }+ K j
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做法:: G" p7 r+ ^0 x9 W' q4 J, }9 l
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.7 Y. z3 I" Q+ Z% E6 R! B C
$ J' b6 H# m+ e5 f& ]8 UMeanwhile, preheat grill to medium-high.% X0 f) G5 l% M' `+ a# H- n) [# l4 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. 6 T" A8 ^, e4 e8 d$ T
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Yield: 4 servings
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; r e4 e; v2 M5 d0 A" y1 d# |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
- [+ Q& X0 H7 p; w' n: nPer Serving
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2 X( x: i7 `9 j5 Y. i0 o! @. O+ Y! @! BCalories: 241 kcal
' E8 h- A: p) N' ?# g6 X2 LCarbohydrates: 6 g
: j6 F, j. S# u9 H8 Y6 U' d, a8 ]Dietary Fiber: 1 g
" r8 V) N: M. I- \( S, C( p. g1 b; p" e+ gFat: 15 g
0 j# a. S; e& h# wProtein: 21 g
; B3 t5 M0 _( S' E/ ZSugars: 1 g ( P; g2 ^* E" j5 C2 R2 `
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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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