 鲜花( 634)  鸡蛋( 5)
|
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 U& R$ b( \ q
$ h/ ]8 b6 N$ B. \- M5 j& X北美口味三文鱼菜谱
! H5 l$ { w; P+ y- o H/ Z8 x& D" K6 [+ H5 c+ j
. j9 Q: T$ Y; \5 \, C' H" v
' Z2 j: j6 L( r m
原料
! y0 o$ W5 z5 ~1/4 cup low-fat or nonfat plain yogurt- \2 M, L x5 E9 y3 a! W2 y0 b! b
1/4 cup chopped fresh parsley/ ~* M+ e$ s# \3 ]4 {
1/4 cup chopped fresh cilantro3 U8 i! G4 C& q5 i5 M8 _) C9 L
2 tablespoons lemon juice
. P. @# W4 z% D; Z& Q5 e) f6 n1 tablespoon extra-virgin olive oil# E8 R8 W# k" d* M3 H) m9 q9 r
3 cloves garlic, minced
: b0 C( U8 i+ ?6 Q/ f. ] L1 1/2 teaspoons paprika
: T, C1 O' F3 `+ S0 K! U1 teaspoon ground cumin% X, W+ }7 N6 P# i, q
1/4 teaspoon salt, or to taste
8 v9 k+ A e. \/ J/ q4 Y9 GFreshly ground pepper to taste3 }$ O2 a p0 d
4 (4 ounce) center-cut salmon fillets (see Tip)! s0 ~( r5 w; ^" @ e# |
1 lemon, cut into wedges
4 c1 g- G! K$ [' l* D9 j% g5 j
1 R$ E( T( [; y0 f. \4 \6 o做法:
# U- ]* m5 t- L: x$ TStir 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.1 V) y' D+ h# _+ Q9 }- H! c" Y
2 c8 C+ Y! u1 k9 D4 IMeanwhile, preheat grill to medium-high.
3 I) W5 L+ V. M( c0 g( B5 Q/ ?7 @9 b5 t1 W% N
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. * z0 R0 `" z8 |1 m6 z6 d/ L) x4 o( |- r
" p8 O" F$ x5 k5 YYield: 4 servings# c* k6 a* b9 a% A2 X% V
4 P0 u; [+ J3 G* N% u/ [
不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。' [; u: f; M$ @
. U" @) O X5 K, e' ~
* T- }8 U0 }8 P( u& q营养表! B! z4 {5 O0 x
Per Serving: }+ a$ p7 C% G) P+ @+ L A
, i: f* R& G+ x0 s+ e
Calories: 241 kcal
. L% j4 a2 \9 q# s( WCarbohydrates: 6 g
, q4 ]0 R0 m5 f. d9 B% bDietary Fiber: 1 g) Q) }& P& C$ S* _' C
Fat: 15 g. ?, U" K$ b# @* H; O
Protein: 21 g) j: q: g+ b$ \& I% F% [% N" o
Sugars: 1 g
- `" }7 l7 F) @% U5 r9 |: w( E4 n3 A; `# q& ~1 T/ X6 R; J" B. a
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) |
|