 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:
8 A1 p& W- |: U
- \/ f C6 K8 a* w. Y北美口味三文鱼菜谱 ?. J& V9 R" m. I7 @
2 a' \5 p& H; q$ u; R- {
. p9 {- j6 p; u* {" E) f2 \
2 P% } ^* Q# p' m2 |# A原料* N2 i# D5 M2 p0 }5 A
1/4 cup low-fat or nonfat plain yogurt
$ [! [8 V2 \; W7 y. q, J1/4 cup chopped fresh parsley
; R+ @; z1 r2 M. `1 \( u2 W9 J1/4 cup chopped fresh cilantro
( B# k8 ^; D( c; i" }4 [- G' a2 tablespoons lemon juice
5 O& |- \, Y! p2 s1 tablespoon extra-virgin olive oil5 I+ {, `* i/ S# N4 c; e/ O1 i
3 cloves garlic, minced( t, q0 a9 n/ K2 ?0 d9 `
1 1/2 teaspoons paprika- m- h g* B, {4 ~! S
1 teaspoon ground cumin$ R1 ?! O( u. `! T# P, [; o) h
1/4 teaspoon salt, or to taste
4 Z6 r! `! M- UFreshly ground pepper to taste
/ h* [5 O. |2 ^4 A4 (4 ounce) center-cut salmon fillets (see Tip)$ V; u0 w6 x+ \, t' u! ~
1 lemon, cut into wedges
5 q% c. W5 R0 Y
8 b- T+ G2 ^$ c) s P2 b0 K4 W/ n做法:
9 L. c: \8 v. R' _, 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.
' Y$ ^6 F: P" M4 D# E0 r7 W) z# e: ?" u# d; `, f) `
Meanwhile, preheat grill to medium-high.1 ^5 B$ p& k; t
4 ~# B& ?5 g7 G, m& ]+ X
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. , m9 t. |/ J i" D8 O
9 f( G1 Q u- b2 a7 Y
Yield: 4 servings ~* h5 e% i! j1 {! s
) g, I9 b2 a8 e, I4 L不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。0 k( C* o- h) f7 k* P3 [ {
9 r# `( f6 h/ t% Z( U6 X* ?8 X9 R2 I8 U$ j& g' P, p* f6 X1 I
营养表+ f: r7 S+ K' F; q, z/ }
Per Serving9 A% M+ y+ }6 a) `
3 D! M( n7 t S# N2 gCalories: 241 kcal& W1 t' C) j- q [0 }+ z
Carbohydrates: 6 g6 N1 U, [# S& x: ]; ]8 Y; z$ W3 B
Dietary Fiber: 1 g+ A" `6 T4 K3 K, y
Fat: 15 g* M; C) |8 n+ [ d3 v5 l0 u; z
Protein: 21 g) V% d% D$ i/ \: n
Sugars: 1 g
* O6 c/ ^5 H" {% u j4 E0 T/ o+ s$ C6 ~9 P, ~; v" A3 r
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) |
|