 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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北美口味三文鱼菜谱
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& D3 n: R D9 |+ A原料
) E) Y% a! ^3 ~, \1/4 cup low-fat or nonfat plain yogurt. C: ]9 Q/ F( H
1/4 cup chopped fresh parsley( a9 L* I) o, B9 n) f8 [; P
1/4 cup chopped fresh cilantro
9 ^% ~/ z' c& I5 d. c* w% o2 tablespoons lemon juice6 M/ L, g4 O7 `
1 tablespoon extra-virgin olive oil
1 e8 G, j6 `7 [+ M2 T5 o3 cloves garlic, minced
& J, [' H) d- i1 1/2 teaspoons paprika
$ G1 c# s6 G( a1 teaspoon ground cumin3 ^* Z$ b* a- W+ v# S+ Z
1/4 teaspoon salt, or to taste
( Q: O. L, b% W/ _3 k; F1 i" \Freshly ground pepper to taste8 b% p1 ]! B0 J, c5 s, j( S. ~' @
4 (4 ounce) center-cut salmon fillets (see Tip)
( z$ H( u/ m* X, R! _0 K1 lemon, cut into wedges
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做法:
$ q. x$ D: 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.0 n2 O1 w; P' m9 y" ~1 F: [, ?
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Meanwhile, 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. 0 l$ Y A0 u( Z$ c
* ^& Z" C. A' s8 vYield: 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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营养表4 X, B7 p( n! U6 H1 y
Per Serving
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# C/ d( r9 G( B; r. i, KCalories: 241 kcal
" P0 K, E3 h5 j6 wCarbohydrates: 6 g' R, \5 Q+ y! |4 f/ X v3 f8 ]' k
Dietary Fiber: 1 g
8 H7 {$ |. l5 E, r- VFat: 15 g o. K5 l# T: t5 r- S
Protein: 21 g2 H! |4 n# y5 J; X3 V- R
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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