 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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3 \9 }0 N" m# O. V8 P原料5 J* ^& _8 \$ U# B1 E
1/4 cup low-fat or nonfat plain yogurt' x5 r) V) ]& N/ G; N( I3 N
1/4 cup chopped fresh parsley" K6 t9 h, [- w4 r
1/4 cup chopped fresh cilantro
8 e" d' K& l- H& S: q( e) G2 tablespoons lemon juice/ ^0 }7 B. r% w% S# B+ g
1 tablespoon extra-virgin olive oil! E* g% r. ?; H6 S
3 cloves garlic, minced$ e! w; D* P8 Z: L a) H* C, _
1 1/2 teaspoons paprika0 A3 Q2 R3 @. _
1 teaspoon ground cumin7 V3 A7 Q# ?6 L# }" M" A6 P
1/4 teaspoon salt, or to taste5 P& |# ~, ~$ I6 L4 Y
Freshly ground pepper to taste
" K! [% d1 B( @- ?4 E4 (4 ounce) center-cut salmon fillets (see Tip)
9 Z" L' F: }+ l- K' O- c1 lemon, cut into wedges ; a5 d" M2 U1 ~6 a8 J
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做法:* K- ^! _) O. ?& k" E& K% d) O- n
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.+ W* R2 m8 R$ r3 o3 k: w! O: z' k
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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.
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Yield: 4 servings6 a/ r8 T0 s" c7 d) ^$ P
6 U% S. j9 q. y( V7 r* q2 }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
6 E$ s" x* n$ C' A- QPer Serving' T, z+ Q% S: N, W& U1 k0 f( x9 v
' x2 z. |9 J+ z: u u1 eCalories: 241 kcal, h# v6 z' Y( R2 N* Z. g: {7 c
Carbohydrates: 6 g$ C4 Y6 G8 y0 |$ {6 B: X4 C9 j
Dietary Fiber: 1 g
* A J' D. a7 h( sFat: 15 g+ K, h' R* _& A# w3 C `
Protein: 21 g3 d# u; x$ W- a; s2 T
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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