 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:7 {3 D& p/ [$ w5 G: L W3 w
0 d" o! G+ e/ u) R北美口味三文鱼菜谱: S+ c8 y; W0 W# @* P7 m
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* G z5 P# U0 g0 d原料
2 |' C( h% a+ e1/4 cup low-fat or nonfat plain yogurt
) v7 q8 b' k5 u$ m- j1/4 cup chopped fresh parsley
9 h( F6 ]4 r* @. N. j1/4 cup chopped fresh cilantro, i, d B% t. }# |; G# ]! `! L
2 tablespoons lemon juice
( g1 ]- d6 z4 Q" ?/ f1 tablespoon extra-virgin olive oil
7 P% K' s5 `. y% J3 P3 D3 cloves garlic, minced
7 F& N, w: j, J& G1 1/2 teaspoons paprika- u+ a7 K; L, D6 m5 I w: c( N
1 teaspoon ground cumin' a) A/ ^* D$ a& v
1/4 teaspoon salt, or to taste; D4 ]! \) C( v/ L0 D( `" ~
Freshly ground pepper to taste
m7 a6 v; P* Z% X9 \" p; ]# ~0 _4 (4 ounce) center-cut salmon fillets (see Tip)$ x! R# o7 s6 [; L( i2 M
1 lemon, cut into wedges $ N/ Q! j/ O0 \. k" G
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做法:
4 r9 O. x; \0 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.
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Meanwhile, preheat grill to medium-high.% _6 _5 e% J) t) S
. o1 b1 D+ X s( z4 GOil 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. 7 {1 N2 y# o! |# j: Q* r3 {
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Yield: 4 servings
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. X8 l3 Z/ }9 L% g* y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
' B0 Z2 p4 Y* G/ x3 [Per Serving5 }* R2 c, x/ w
3 U. G, V! ]: v4 c6 CCalories: 241 kcal
$ ~/ Y8 M, F7 j2 i2 p$ rCarbohydrates: 6 g0 \: R$ y. O+ G7 l6 b+ g% @
Dietary Fiber: 1 g
! Y' Y5 S0 a( i4 I7 sFat: 15 g
; G, ^! \" u% QProtein: 21 g+ s* v- ]* O% G! i* r8 C
Sugars: 1 g
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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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