 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:* ]* G( D+ G: n4 w4 l `7 P- C$ E
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北美口味三文鱼菜谱
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原料$ p4 a9 O0 x* v/ m; E$ `
1/4 cup low-fat or nonfat plain yogurt
. i+ c, T3 E4 x1/4 cup chopped fresh parsley
8 b4 v, P/ M! S1/4 cup chopped fresh cilantro
B% P' L# d/ ^& i2 tablespoons lemon juice9 H' B1 R' d- q: a+ o
1 tablespoon extra-virgin olive oil" G. G" n/ U$ V6 v! n1 X
3 cloves garlic, minced
" q# o% s r! q( S7 |3 E1 1/2 teaspoons paprika9 g- j ?$ T; k% ~4 g' E
1 teaspoon ground cumin
7 {) l: u9 f8 H1 Q5 H& U# e+ b* \1/4 teaspoon salt, or to taste
6 {% S- }2 l0 l/ OFreshly ground pepper to taste
( e% [' h3 `8 @# e4 (4 ounce) center-cut salmon fillets (see Tip)9 L9 a) b2 M. s
1 lemon, cut into wedges
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; x- F. |. d9 m! }3 ~( v/ ^做法:
0 p4 ]) S. Y! a0 E7 U8 qStir 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.
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2 J- D' G M: J+ z: e* s, }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. 1 o! D+ M5 ? D3 M
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Yield: 4 servings
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& r5 J$ A- ]9 J. k7 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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营养表
. ~7 z$ k; s; h. U% G0 q& I& tPer Serving. b% g6 }, J9 g k6 @; C
% u! Q. \* V9 U, ]3 a) ZCalories: 241 kcal
t9 ], f: ~5 H' fCarbohydrates: 6 g% `/ A4 ]- H1 O' I/ j/ `- j7 o
Dietary Fiber: 1 g6 f( f/ F) X2 D g0 h6 X% w& q; `/ e
Fat: 15 g
D: p3 Y4 ]( i) _Protein: 21 g
# B3 ]8 V+ y2 `7 r1 |$ Y u' LSugars: 1 g ! S D# \; b! _$ A
+ P- ^; Q8 c2 E- M6 C! |; e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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