 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:: _7 e' w9 @7 u% p0 ~. x
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北美口味三文鱼菜谱- @* W2 }/ W; o' _6 G2 p6 n
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4 B- _7 }: z( ~. s7 `; N原料. d i: E! X8 u; y- w7 m; q
1/4 cup low-fat or nonfat plain yogurt
6 l) k K* E7 U2 Z. g) p1/4 cup chopped fresh parsley
$ V2 l" H1 Q4 j, [7 A8 _# U( _1/4 cup chopped fresh cilantro
3 _1 _) v, k5 _/ `6 C2 tablespoons lemon juice
5 @# h, a7 B1 I/ j# F# w9 k1 tablespoon extra-virgin olive oil( x! N' P, A3 K/ h9 s) Q" e& Q
3 cloves garlic, minced+ Q& r) `6 Y6 U+ c- ~% {7 K' H# `: e0 O
1 1/2 teaspoons paprika1 Q( g9 I5 \) k) ]7 K2 _
1 teaspoon ground cumin1 s) F6 t" {0 ^0 A/ b" z
1/4 teaspoon salt, or to taste
J) |1 |+ g) EFreshly ground pepper to taste
' i! ^5 Q* |. i2 f, V; i7 n6 |4 (4 ounce) center-cut salmon fillets (see Tip)
9 {7 R' f0 k% c8 j* [' _2 _: J" o1 lemon, cut into wedges
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- d2 @1 u8 t. T6 W: |做法:
% [1 f; C! K/ f5 n2 y. |0 ~# ]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.% h3 f }& k \5 m8 o, [" u$ ?
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Meanwhile, preheat grill to medium-high.
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Z+ }3 K2 ]( m2 [) nOil 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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- G9 ^2 x$ w& E/ c7 tYield: 4 servings$ \# S# G$ w0 R O- _/ v! L- f
" y; S! j" D1 q; g. r* ?" C" k |' ?. P不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。2 o! m0 l) O7 Z7 K( \* p0 {; n
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营养表" S# K' X3 @. _/ T c7 ~+ f
Per Serving
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6 ^8 }" O# h9 t* cCalories: 241 kcal3 Z1 Z8 k$ A6 |; ~0 E
Carbohydrates: 6 g3 q7 u# w0 C8 N. z6 }4 ]
Dietary Fiber: 1 g& p- P: k7 O) q2 I4 D
Fat: 15 g7 n7 P) L8 B w3 {. A- B4 l
Protein: 21 g
A1 `5 Y1 N: u( E3 e; sSugars: 1 g # H$ A: e1 c) K% j2 l7 W! \
& D! g7 \5 l3 I& }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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