 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:% ^3 I* d A" n6 Z
5 c* ^; h, @2 c4 O. ~北美口味三文鱼菜谱8 S* I$ d! Z, B
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# u# I1 m( l T( H Z: i, F; f原料; o' q% z2 y/ M
1/4 cup low-fat or nonfat plain yogurt" ]" ~; t& Y: o$ t9 V# g1 C' v; A
1/4 cup chopped fresh parsley
! x2 R8 I' @! {) e* S* r* M1/4 cup chopped fresh cilantro% L) N3 n' Y. h( L& S# _* G0 e
2 tablespoons lemon juice' n1 ^# R, v8 Y% L- q
1 tablespoon extra-virgin olive oil3 ^1 {# Y. j; ?( e& K1 U! L$ s
3 cloves garlic, minced0 A4 g( H6 M3 W6 k* \. w4 S) g6 J
1 1/2 teaspoons paprika
/ P# F9 e; O3 |/ ^, R6 W z8 Z- O1 teaspoon ground cumin
- C5 P! \2 o }, g1/4 teaspoon salt, or to taste; P( @! V2 P+ t' I0 P1 j: A; E
Freshly ground pepper to taste
7 j$ l+ [) z4 H' R% j; C! ]4 (4 ounce) center-cut salmon fillets (see Tip)6 g- E% e5 ?& i
1 lemon, cut into wedges
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. i; O) D6 d( [# c3 L# F$ m做法:
- R. K( X$ w3 r; b# L. rStir 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.
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W& {8 _5 y- U+ ?8 ^4 GMeanwhile, preheat grill to medium-high.
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6 I' y2 O! t7 L5 |# p2 _3 q0 ~ L; `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$ d7 F" `4 u4 y; w6 S4 n( W- R4 I
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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。
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营养表2 M) J; A: F6 z3 U- C8 W
Per Serving
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Calories: 241 kcal1 O7 Y; k& \1 ^* o6 @; n: `1 G
Carbohydrates: 6 g8 b- j$ ]2 F1 X9 e5 q- \
Dietary Fiber: 1 g
" y& f2 E5 r' Z( qFat: 15 g* {- q, N8 N+ ?; |
Protein: 21 g+ M# p7 [4 R O
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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