 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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" o6 m3 u/ v7 @原料
* A- S1 k4 d! S; ]2 k. |1/4 cup low-fat or nonfat plain yogurt/ e3 `% _0 o$ R3 \: _
1/4 cup chopped fresh parsley
" d2 F. J7 N0 @/ a0 B1/4 cup chopped fresh cilantro% C- E, d- @5 M I
2 tablespoons lemon juice
9 ]; u7 O) D0 p- S( y5 R1 tablespoon extra-virgin olive oil
7 A+ [2 V v3 p+ O" `7 Y3 cloves garlic, minced, u) ]$ z" y5 M. N/ [
1 1/2 teaspoons paprika
% L5 T' |* C" n O+ ]: x1 teaspoon ground cumin
2 K% h7 Q. `2 e6 [1/4 teaspoon salt, or to taste
9 u+ | k5 w" {. KFreshly ground pepper to taste
& H. n2 S" {* A# o! T& \! a4 (4 ounce) center-cut salmon fillets (see Tip): e3 K3 K& E" Y7 p
1 lemon, cut into wedges . r" I& ^1 X' e9 X
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做法:7 {' a$ H1 y# V, {; I
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.+ E- [- j2 X" ?) Q/ f4 Q
: l% I! p& B. r! x! |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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' {( f( L, r+ r! {! S/ d9 _Yield: 4 servings
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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
( a" [. ^" j- m9 P3 TPer Serving1 Z; a0 e( v, K: f
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Calories: 241 kcal
' u& e! _5 [. z4 Z. RCarbohydrates: 6 g
$ p# a$ H) i/ j4 ?( qDietary Fiber: 1 g' m3 F: {3 M$ M9 ]
Fat: 15 g
) E* Q3 t/ V9 V* J9 [/ ^Protein: 21 g" `8 \& P V2 q' ^
Sugars: 1 g - q" q& {9 e" d9 n1 N
: h a4 l5 A) {* L. _* G+ K" h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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