 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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% g/ V0 w7 D$ j$ m1 O/ d北美口味三文鱼菜谱
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原料7 y9 e0 l; e* N
1/4 cup low-fat or nonfat plain yogurt
* f( R, \( a- j. Q. P1/4 cup chopped fresh parsley
# G, h, b' D+ j$ b, V- l- N5 H4 I/ J1/4 cup chopped fresh cilantro
; i' t; O6 N7 m' u9 N$ {2 tablespoons lemon juice9 u: a* P, r# k
1 tablespoon extra-virgin olive oil! } ]8 C& Y7 b/ A, Z
3 cloves garlic, minced. h% [6 `4 C) o- H
1 1/2 teaspoons paprika
4 N P1 [( k; |1 teaspoon ground cumin+ Z4 ^& u; G+ h
1/4 teaspoon salt, or to taste& h$ `; J8 c2 q. z, v) o$ H* a+ D
Freshly ground pepper to taste
4 G% [- J! T4 W& X6 @4 (4 ounce) center-cut salmon fillets (see Tip)" Z; [6 S5 w! z! }
1 lemon, cut into wedges ( ?2 E6 J; d( @
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. Y! R& |2 T' H9 F0 E$ LStir 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.; o1 }! b/ O+ w9 q$ b# B8 s1 K6 B7 `
- R, y( T/ S" ~3 S; mMeanwhile, preheat grill to medium-high.: Z0 U7 }) |- x* }. |( \7 D. k
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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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, j- }! S# U3 V! v7 cYield: 4 servings
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% h( ?. J7 {9 U8 `, j: n& u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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4 M* @; Q. D) S4 ^9 E营养表
$ U# g+ O/ k3 @0 f3 GPer Serving
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6 Q- ]( w2 ?+ c& \: dCalories: 241 kcal
1 i7 v0 s; J( l3 HCarbohydrates: 6 g4 ?3 D- I. j2 \$ F
Dietary Fiber: 1 g
3 ]/ a/ g7 h) p: QFat: 15 g4 q* i9 n/ X% u! _4 r9 t
Protein: 21 g
- b( P% S( _( y' O1 u# n( x- T8 TSugars: 1 g
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) g8 U4 F# _ m( m! [. F( u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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