 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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, q" R' @9 F: d2 r' o) Z北美口味三文鱼菜谱
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原料
" k% ?4 V% U5 }; I- i1/4 cup low-fat or nonfat plain yogurt M I& [8 h h9 b; ~! A
1/4 cup chopped fresh parsley$ T- a7 H- T: i5 K0 Z; q
1/4 cup chopped fresh cilantro
' y7 J8 P8 W5 a3 E; Q2 tablespoons lemon juice# y' K& ^! |% B7 Z9 _
1 tablespoon extra-virgin olive oil
9 R3 w; @# A" l/ {% U) p( Z B% A9 D3 cloves garlic, minced
* Y5 {& U# J: l7 F! [1 1/2 teaspoons paprika0 J; n. B( s) }: P) k+ v0 n/ V
1 teaspoon ground cumin
1 x2 Y& @* \1 k- Y1/4 teaspoon salt, or to taste
F% f2 F, g0 m( u w3 y7 aFreshly ground pepper to taste0 s N% C% T7 p; j0 ?6 t7 v. ?
4 (4 ounce) center-cut salmon fillets (see Tip)
% M u5 F9 P% g' S5 W1 lemon, cut into wedges
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9 I% g& T' L6 R) T# u1 @! I s做法:0 B& r+ }- g+ {! [9 N. G* W. B
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.3 R4 q; M3 s" P1 [
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Meanwhile, preheat grill to medium-high.) W/ Z w7 e- ~6 J
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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.
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( E1 n* v: @+ P) S0 hYield: 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。2 ~6 O. u- @3 Z4 `" z1 o
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营养表
: o0 ~$ h# n1 b" I8 UPer Serving
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Calories: 241 kcal/ ^0 \5 u* Y' u7 K9 R8 U
Carbohydrates: 6 g
. G& h. c' X& g/ vDietary Fiber: 1 g
6 A2 w- h, h7 a; x+ r4 CFat: 15 g! T9 {5 ^- V% n" t0 ^9 h
Protein: 21 g
. \3 K9 ]# w Q" H0 m4 E6 }Sugars: 1 g
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. S- J Q( H, G5 M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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