 鲜花( 634)  鸡蛋( 5)
|
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:
S& N/ j$ p6 ~; K0 r4 U4 n. s- `( Q- Z, \( D. Y6 j
北美口味三文鱼菜谱
: l: f6 X( Y0 f) g, r
/ T P1 w; ~% \& l; g , W7 x* I) {5 f1 z8 U
- E7 b2 O3 I( w; V, ]1 x原料. F( t5 r3 u' z$ L/ Y4 Y$ T
1/4 cup low-fat or nonfat plain yogurt5 b: i# ?, K! M% I+ R
1/4 cup chopped fresh parsley# \" O) Z. N% s6 m* k- @
1/4 cup chopped fresh cilantro
9 J" _! Z! Q5 J2 tablespoons lemon juice
3 f" u9 G6 B& z6 [1 tablespoon extra-virgin olive oil
: k9 @9 {9 Q0 J% x+ o. l ]' c! ^/ {2 d3 cloves garlic, minced
( W' d Q; q y* ~1 1/2 teaspoons paprika
7 @, q, b: ]7 P1 p3 D! e& t3 @1 teaspoon ground cumin6 P- v: W- X/ r* b+ @, f
1/4 teaspoon salt, or to taste
* f5 ?! p% m7 ]) RFreshly ground pepper to taste
: V3 V" a, O& t( R- f) E4 (4 ounce) center-cut salmon fillets (see Tip)
% d" a+ h3 J" a2 @8 w1 lemon, cut into wedges ; w# _; { p+ t1 Q/ B; B6 Q
0 H. b: L! F, V' W8 [4 z做法:
" _% y" L) L# 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.
; n8 m6 t; r5 S' w: E& Z
- k% A! c& @$ w% b& w- AMeanwhile, preheat grill to medium-high.3 \. n+ _, r2 r# _, I# W" o
2 q6 c6 Q' ~+ W- T) M+ m
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. * C7 P/ D! i T" u2 O% ?( p
; x& g. o1 S" k1 ~* e9 U% s
Yield: 4 servings. s% Z) o. [0 e, D, y p9 X+ r8 r
) B/ k( [2 b- R2 q8 y s# }- Y不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。
% f' ^# ?$ T4 }2 `2 r% V; i/ }
/ {: z: y( h/ q3 P; p/ P
. N; u" {8 V; d营养表; k* [) ?" I2 z# H: @
Per Serving
6 s! R' ~# s1 [% y9 S
& `2 }0 y8 w. }7 WCalories: 241 kcal
% f1 a/ l! U2 Z4 H' o, ICarbohydrates: 6 g; R# x; N9 {) N: D& J' x$ S% Q
Dietary Fiber: 1 g: [' t5 G. t& Z- z2 }2 r) m j
Fat: 15 g1 M8 i' b4 y( E7 Y
Protein: 21 g
1 a K. T/ P# U: H" xSugars: 1 g
1 Y2 r y$ k8 \7 G3 V: Y( U' K; ~
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) |
|