 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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3 Z0 v1 N% a4 s3 e; k# ]- E北美口味三文鱼菜谱
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. [+ P. ^9 }1 N! \原料
6 m6 G/ \! a. k# o1/4 cup low-fat or nonfat plain yogurt+ E2 u4 q. p* w9 _! k
1/4 cup chopped fresh parsley
% R/ r: S% N/ L9 G( M1/4 cup chopped fresh cilantro8 j, h3 s" c- ]8 ?0 z
2 tablespoons lemon juice1 j6 P* ` [5 Q, s7 b
1 tablespoon extra-virgin olive oil
: @0 V8 C! O/ d/ m8 m3 cloves garlic, minced. i' R9 @4 x, a( X) P2 \$ X. U
1 1/2 teaspoons paprika8 h" @6 {5 `7 X( T- h
1 teaspoon ground cumin/ C+ Z1 U9 y- c
1/4 teaspoon salt, or to taste
; m5 o9 q4 F1 M4 V D8 C: GFreshly ground pepper to taste
# J2 i1 x* C# \( _+ `4 F( D) z4 (4 ounce) center-cut salmon fillets (see Tip)) @5 _7 |: ]& ^5 g
1 lemon, cut into wedges ( b4 n" b' R: ^0 R6 N1 h& ~1 w" \" k
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做法:3 k0 i" j. b* X& V
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.8 f b6 q% |" q/ U1 ]3 K
0 a6 E! F5 y) c0 e4 T, BMeanwhile, 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 servings
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/ G+ b+ D$ f2 C- x: E8 ], O1 x不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。. @; n0 U* E+ { W) J
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% m9 \( o/ H5 d- i, O' H6 V营养表
3 x6 t7 C4 }) v. l) g R6 uPer Serving( V/ {* n9 J2 w( F4 [5 b% m
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Calories: 241 kcal
, w) j8 \7 `8 G/ I3 w7 O6 vCarbohydrates: 6 g) t5 l' k6 H$ w4 k
Dietary Fiber: 1 g4 N7 r% ]: H( V4 y
Fat: 15 g6 C( o# K' l7 A
Protein: 21 g+ H+ x4 G! s7 {+ ]) t, q
Sugars: 1 g # G' O9 ?! t; k
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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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