 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:
0 F: n+ B. l! n# K8 i5 Y+ }$ v- d
. s9 G$ {( a. W) G北美口味三文鱼菜谱
( g3 l% R) K, |5 C8 I d/ ]" g- I% z5 y: u2 X. `5 b. J! l

: x2 k Z8 ]: F, S% i+ s. u0 X0 l' t# c2 p& l6 s/ L8 I+ Y
原料. ^3 c) C) e# m8 x
1/4 cup low-fat or nonfat plain yogurt5 V) f- V8 `$ ~* A1 l3 W. f
1/4 cup chopped fresh parsley% l, B2 _0 g7 |) o1 h% A
1/4 cup chopped fresh cilantro* u4 R2 Z% _2 M
2 tablespoons lemon juice
4 O( _# B9 x3 G. q# u1 tablespoon extra-virgin olive oil
& V, H3 `0 ]- g/ ]9 D. a3 cloves garlic, minced0 y. o3 Y! i, b: {* N
1 1/2 teaspoons paprika
) T1 K. [! d+ F7 U5 G% l% }1 teaspoon ground cumin4 G& ]/ _- D: ~: P, u% g
1/4 teaspoon salt, or to taste
6 A7 ]: D$ F0 r$ w2 E) J& GFreshly ground pepper to taste' ?8 ?9 o3 |' C
4 (4 ounce) center-cut salmon fillets (see Tip)$ v+ D: \/ X0 I
1 lemon, cut into wedges / N6 H) y y* I
6 Y3 d( {% X, l& z( X( ]' O7 |做法:
$ B, v! e9 E4 [" n* d) \& rStir 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.
6 v G4 h* Q/ W
6 c; k! M. z* l1 P3 zMeanwhile, preheat grill to medium-high.
; t! G; V; m! X9 a7 \$ [! n C! ]0 u- G: D) L j5 l
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 Q. q* w+ E1 ^$ v/ Z# a' S! a3 }8 V+ w" E9 k) s
Yield: 4 servings2 T/ b: B8 G6 L) a7 k0 \, Q
" y8 x( O- b- N2 z3 a
不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。# Y; e% ]2 b) |' {0 R
- x' v% L. N& ~: y
: C, s; ? u" W5 O: i: ~5 Z营养表
- c- { A) C% x; O! zPer Serving4 f1 X; o- m. v o5 Y2 n! \: A
" \3 c' }' w; l! C ?2 T
Calories: 241 kcal3 d' }9 T" l, |
Carbohydrates: 6 g, ]4 m( f7 R! B+ O6 J8 {0 m
Dietary Fiber: 1 g/ l0 _) R; m+ A7 D4 t4 x
Fat: 15 g# G/ n+ m' f5 K' P) o" W5 M
Protein: 21 g
; ]3 Y) f5 r7 h. a" QSugars: 1 g % L5 x5 X! y5 T
! n8 W- k' f! c- H; s/ y# 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) |
|