 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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' u5 u) _6 U: H4 O1 T1 j2 i6 u北美口味三文鱼菜谱
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原料
# a0 ~3 V3 g, V# ?1/4 cup low-fat or nonfat plain yogurt
) z6 M/ R, G4 M# e; j9 i9 i; l$ q% _1/4 cup chopped fresh parsley
$ G7 ], f- S( [) g2 E1/4 cup chopped fresh cilantro
% B) N0 \2 L1 q2 tablespoons lemon juice9 p" ~) d" A& \3 e" K4 L6 ?
1 tablespoon extra-virgin olive oil# I' x$ e7 J2 `; S w. H; l
3 cloves garlic, minced
; b5 B# H' z t$ ?1 1/2 teaspoons paprika( N8 |( w6 J- a! F. s
1 teaspoon ground cumin
, C$ \* [) u# |1/4 teaspoon salt, or to taste+ L/ p: @. ^; {7 X9 t5 V& m
Freshly ground pepper to taste$ B4 M2 M) }8 d2 K" B
4 (4 ounce) center-cut salmon fillets (see Tip)! w# H: | E$ z7 ?) L
1 lemon, cut into wedges
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9 U$ s& y5 `; }. z做法:) J9 C. G7 j, x0 C* o% 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.
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! {; N% b: [# P' w! j& a; aMeanwhile, preheat grill to medium-high.
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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. / \ y L9 _! q* x
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Yield: 4 servings0 i! B1 Z% K. [$ J5 z5 k
& K8 n+ v& l8 {% K# ~1 d不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。, i9 U# u1 D( m- P
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营养表
' d3 g4 {# y* v* k7 Q% I$ ]Per Serving- Z& Q6 u# ~2 x
( F" S# B) ^; ~Calories: 241 kcal
# H) n' ?# U% n* q* CCarbohydrates: 6 g
" }4 t4 y: N. m6 }' v2 xDietary Fiber: 1 g
$ V6 `! W( C. gFat: 15 g- v: F8 l' r1 P9 R! v7 Q, c
Protein: 21 g& U2 `5 j% |, h; j& X# e' w& I
Sugars: 1 g : A& S' L4 z$ s8 Q1 ?8 S) o
2 T! [4 y8 b2 x9 \* ?" a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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