 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:; h9 ~0 I# A0 a4 P
; l$ ~/ _3 F+ h2 A+ k) S
北美口味三文鱼菜谱/ y& P/ @% G4 s& Q) `; m/ `5 X
: }; m" C! B% J- l: z5 |0 N0 |
& s$ T! f; F' E) R. ^! y' ~3 ?
( K1 a: F2 A6 R- w9 I: q原料
1 E2 F. y8 S3 R& v: L3 L9 u1/4 cup low-fat or nonfat plain yogurt( m! x9 g1 P/ O& Z W& n
1/4 cup chopped fresh parsley
+ V1 B: {, Q. ^6 ^1/4 cup chopped fresh cilantro
/ v. w, J, h5 {( U8 N. K; |; c2 tablespoons lemon juice
% h3 k/ V0 G. c& q! {1 tablespoon extra-virgin olive oil; e# ]5 w" Y- H' M B) n
3 cloves garlic, minced
/ d9 z) K! V3 v$ z5 `1 1/2 teaspoons paprika
: Y% V) H3 t" V) b. C1 teaspoon ground cumin
9 J- a# J# J7 h7 Q; D1 P1/4 teaspoon salt, or to taste
$ K- Y6 }& i0 a7 D: }7 I6 Z) XFreshly ground pepper to taste' `0 M/ g& t7 a0 o5 [
4 (4 ounce) center-cut salmon fillets (see Tip)
& _! u1 S) [2 {) b3 r* [1 lemon, cut into wedges
7 Q+ R. e- N& P. ?0 u
1 R3 U+ ^! Z9 f/ Z8 r2 Q做法:
, B0 I& `6 _- K) _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.
; v9 z- o' h* @: R- ^, d( [# {/ @; U& c* h2 w2 z$ P
Meanwhile, preheat grill to medium-high.. `, c7 k; U7 _) J
1 h! s" a. ?" r \; j3 DOil 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. . }9 k% i1 Z1 S* s7 @& Y5 _5 ~5 P
- D" K5 q3 k# K+ c: KYield: 4 servings) W1 J3 m: w( R m- Y/ O
$ m& C; i& x7 _1 v6 u不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。7 \ L }. n9 o" I. }' |9 r' A) Y
3 X4 x \& E* x
8 Z7 E1 ^( q, @2 F营养表8 | Q/ Z- p- r/ \. |% t
Per Serving9 E7 M' m$ P( H7 Y
[* {4 X2 z- E- X. d q( nCalories: 241 kcal
. m$ |) K/ F1 K+ |Carbohydrates: 6 g0 x: S+ ^5 Q8 }: G3 M9 `5 J$ C- O
Dietary Fiber: 1 g
7 l( I K: z- W$ d2 kFat: 15 g
( [9 b" A) H1 b; h+ H+ JProtein: 21 g
5 ] X! u6 S% i7 J6 XSugars: 1 g 6 @, y, F! c( r1 V b
3 m. H0 i( h4 J) q% l# X2 y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) |
|