 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:4 C. p; X' A* H& R
& F f: m3 i/ h8 v北美口味三文鱼菜谱( U3 C$ i C5 b9 w6 {
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原料
: z1 O1 S1 `. n& Z- ^0 _1/4 cup low-fat or nonfat plain yogurt
_; @4 o1 h! \* _: `5 E, X1/4 cup chopped fresh parsley$ M2 O6 W' w6 [5 B7 _
1/4 cup chopped fresh cilantro' o7 n0 a& G5 Y: a1 \* z3 h, Y9 t
2 tablespoons lemon juice
, k) B! c+ |1 c. @0 _$ `1 tablespoon extra-virgin olive oil
. K: \* D2 E# R" m9 _7 ?3 cloves garlic, minced
+ ]+ t. [. I& K( z3 s+ T1 1/2 teaspoons paprika
+ R, ?" L/ V+ U6 ^ D! L3 ?1 teaspoon ground cumin
8 L8 Z9 M& u W, [" F2 B0 m1/4 teaspoon salt, or to taste
2 |: ^- r& `8 J G2 ZFreshly ground pepper to taste
$ @. J9 ~' M3 o* }* x3 J5 R) l4 (4 ounce) center-cut salmon fillets (see Tip)
) }# u0 [% }3 x" K J m1 lemon, cut into wedges
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做法:
4 N$ q. m+ K2 l4 ]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.$ o7 N6 X2 U0 V6 M0 [8 q4 U
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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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/ I7 B p+ B q0 x. y' pYield: 4 servings7 u; G8 }/ w s. }' Y7 X2 n
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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$ D6 i8 F0 c- }/ K1 v; M: [
Per Serving
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Calories: 241 kcal" Y) M! ?1 }4 T; ?$ V
Carbohydrates: 6 g0 C% j0 t( F$ H, s; p
Dietary Fiber: 1 g
& v3 t# X+ ~3 Z9 o* KFat: 15 g" ?0 P9 L* t& R* q5 V) I, p
Protein: 21 g
1 P. r/ e8 h* USugars: 1 g
* v* y: ]9 `2 p. _0 H/ f% [7 z- J# q8 G( S1 O- f
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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