 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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原料! E) B6 P' f7 @8 u- s& ?4 D
1/4 cup low-fat or nonfat plain yogurt
, u/ |: b3 @, x1/4 cup chopped fresh parsley
6 f$ F) t/ k/ E T1/4 cup chopped fresh cilantro0 ]. B3 S% A+ t6 R& D; a
2 tablespoons lemon juice
% p9 a5 G& Y& S. N8 ?9 W1 c1 tablespoon extra-virgin olive oil2 @' f+ L1 _. c2 d2 O' V- y
3 cloves garlic, minced
+ [5 p) p/ ^; C+ ]! W) Q: \1 1/2 teaspoons paprika
+ {0 }+ i$ t1 T2 g# I6 Q# r1 teaspoon ground cumin/ t' Y A6 T" g& A: m
1/4 teaspoon salt, or to taste5 g5 R) B8 w v7 f G; l0 @. p
Freshly ground pepper to taste8 ^6 O% Q1 c$ ]* h& p
4 (4 ounce) center-cut salmon fillets (see Tip) P7 T- K$ g+ b; k. t+ b [
1 lemon, cut into wedges
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做法:
1 ?1 ?# b2 g' F r/ f9 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.. {2 }! ^% O" y8 y# Q0 N. T3 r
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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. 0 p6 N3 P( V0 X
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Yield: 4 servings$ y! C ?) B0 A1 O: h9 B
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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# g; P: t% l- o# h
Per Serving8 i1 L. z2 W4 w" ?8 A$ y t
; j/ `* n' _8 l. V: p2 s/ h! z" P# dCalories: 241 kcal- u3 i6 o9 g3 E6 K- u8 s: ~% T
Carbohydrates: 6 g" A( N. z0 W4 F# \; q
Dietary Fiber: 1 g
4 Z8 U7 |- c" B- l8 oFat: 15 g
" O# t8 \# @# \Protein: 21 g
# Q" Y2 ]4 o- R7 D+ X2 sSugars: 1 g 2 {3 Z! H0 t4 u: _
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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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