 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:# b C3 E( V0 H- W$ D" W
2 k: G/ w9 z- \5 C/ G% v北美口味三文鱼菜谱
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: f+ \4 t6 \ _原料( J C8 K, z0 P( ^% A: P) M: T
1/4 cup low-fat or nonfat plain yogurt% ~$ O7 F* Y* Q+ Q2 N
1/4 cup chopped fresh parsley. U; K4 J6 V. U2 {- @" J* `
1/4 cup chopped fresh cilantro
# x i7 R; d) `2 tablespoons lemon juice
2 i G# [! J" Z5 \* |9 [1 tablespoon extra-virgin olive oil6 Q/ D4 k4 i! C, @' ~- r9 M
3 cloves garlic, minced# V, }8 D( U4 ]4 ~# v' l
1 1/2 teaspoons paprika
# C' g% Y4 h9 S7 Y# W' F8 c! y1 teaspoon ground cumin
# A( Q2 R Q. w9 J9 \1/4 teaspoon salt, or to taste7 l% g2 u2 R* c+ r% |& t
Freshly ground pepper to taste
8 T2 f1 `# j3 r5 W9 c4 (4 ounce) center-cut salmon fillets (see Tip), j0 K+ G4 j- d$ o
1 lemon, cut into wedges
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做法:5 Z; I% t$ W% _1 @
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.
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7 s+ I, S- P/ z3 v# B6 ^; DOil 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. 2 K3 Y0 t- t# s M* H* {
& c$ Z4 i" i$ {3 N! yYield: 4 servings
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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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P6 W0 y* J: j" w1 J5 g营养表
2 n* l! B7 r& \, q" DPer Serving& E; T8 q! T5 C N/ b& h7 p
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Calories: 241 kcal1 d! h9 @1 }8 W
Carbohydrates: 6 g' l- H4 }' o5 a4 b* j
Dietary Fiber: 1 g1 T8 S- G' d; R r: G( e
Fat: 15 g, S' w4 O8 C% h" G) M: ~
Protein: 21 g9 }. f6 Y+ d& ~; o3 T
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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