 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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9 m r* l m: v0 h5 Y: \% X2 q北美口味三文鱼菜谱
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- M7 r2 B4 c" m) F: I: |原料2 e, D! N" W3 t) ^" o9 o
1/4 cup low-fat or nonfat plain yogurt! c( M X0 h* P* k% W4 p5 v+ l9 W
1/4 cup chopped fresh parsley
4 B9 [) y" @9 S2 x4 i. c1/4 cup chopped fresh cilantro
1 q" x' X$ Z y0 f1 |2 C6 `2 tablespoons lemon juice, d t5 I \, u) K& k" Y1 v
1 tablespoon extra-virgin olive oil- F" {9 W9 x/ V6 X9 Q
3 cloves garlic, minced. @8 R2 N) {% y
1 1/2 teaspoons paprika: |, S- p& O& ^( f ~. x
1 teaspoon ground cumin/ |9 l& A. e. ?7 D8 I; n& r
1/4 teaspoon salt, or to taste5 R1 C& W. q5 D: d
Freshly ground pepper to taste
- D0 c" l3 p; c+ s# J f3 |4 (4 ounce) center-cut salmon fillets (see Tip)' \* v+ e3 P3 n9 F; M
1 lemon, cut into wedges
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做法:4 H+ K2 [5 d+ x" E
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.
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Meanwhile, preheat grill to medium-high.
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* K8 ?0 _+ e3 }3 V( }5 W0 {; 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. 1 ^3 ]! A0 B, I2 Z/ ~
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Yield: 4 servings4 F0 V; `+ |7 J
7 B/ v& m* }/ Y% n不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。8 B+ a7 z# P; T5 _; j4 c3 }7 @7 K
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( t( o- y4 I$ A营养表
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Calories: 241 kcal
0 L. y/ q( l0 B7 l R/ qCarbohydrates: 6 g
; m0 Y( m9 E$ O, fDietary Fiber: 1 g/ k; f/ W- z& {% S' }3 v" q
Fat: 15 g
3 I( T' {5 y, w: C7 n+ ^9 i, j& FProtein: 21 g# l! M0 w8 Y8 u/ L$ m+ e
Sugars: 1 g 4 v. N. F, Y9 a o
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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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