 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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- f9 J( Q/ z, s! P$ T5 u7 S北美口味三文鱼菜谱
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8 z1 x$ }2 F w( \% j* q& J1/4 cup low-fat or nonfat plain yogurt x5 b9 x: m+ `7 q
1/4 cup chopped fresh parsley. F0 J9 e9 U8 j: D9 `& F& E9 I( j
1/4 cup chopped fresh cilantro
( @! @ Z0 V. e3 F D: l2 tablespoons lemon juice
9 K! J3 y- }' {1 tablespoon extra-virgin olive oil% E* g, S" a4 }0 g, v# @6 q
3 cloves garlic, minced
/ d% q( ~8 p3 J1 1/2 teaspoons paprika
d6 V. b. V) n7 n! `1 teaspoon ground cumin
& k/ K- G7 w7 y' }0 J# O1/4 teaspoon salt, or to taste
0 A" |& s1 N: J6 O9 s0 M; Y9 CFreshly ground pepper to taste3 k2 V! W% B% c9 G
4 (4 ounce) center-cut salmon fillets (see Tip)
* ]! T" S3 z$ @, f9 c1 lemon, cut into wedges / ^% v2 y/ q7 p3 U+ ~) L5 V
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做法:
. }% A0 J: i8 G8 x! YStir 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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Meanwhile, preheat grill to medium-high.7 b4 M4 A \) _/ h# ?6 j/ O
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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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# M5 j1 c P5 XYield: 4 servings5 z" H# g6 Y, r' [) k# H4 I7 T! v
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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8 z4 v T! u5 p8 i
Per Serving* r4 D5 ]2 j5 n
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Calories: 241 kcal
! C8 W5 Q: G4 `- [Carbohydrates: 6 g: Z0 ]$ t$ D) f0 b* Z
Dietary Fiber: 1 g
9 Q: l8 _' R- y& W( Q# VFat: 15 g
! o5 M! \ n$ ]* ?; d" b+ nProtein: 21 g
# v# i3 Y8 W% n: F; h" w0 KSugars: 1 g * Z5 C/ T% a& o& z0 X x( }
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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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