 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3 l) ~, q; n. L( D& x* F# V* ]4 @
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原料
+ _6 p6 c6 Y: j1/4 cup low-fat or nonfat plain yogurt6 s" V) m0 {" ^1 @
1/4 cup chopped fresh parsley( B+ c9 f8 M; }2 e; _; m5 z
1/4 cup chopped fresh cilantro
: \! P' a" k# ?% W2 tablespoons lemon juice+ h- ^0 G1 _* F$ F( [
1 tablespoon extra-virgin olive oil
2 e( W* n# y& N: ]9 a3 cloves garlic, minced5 L& c5 k" }% M) c0 O
1 1/2 teaspoons paprika7 J' e$ K8 M% n" e) ^5 V4 O0 K
1 teaspoon ground cumin) r9 d# A" _; F: e; }( k9 V
1/4 teaspoon salt, or to taste& W( ]- t/ V% v; f; s
Freshly ground pepper to taste
2 O& R8 G4 _ t, k, n4 (4 ounce) center-cut salmon fillets (see Tip)& o* t V8 Y4 ^3 X7 c' E
1 lemon, cut into wedges / n: o7 c0 T- v! o& a$ u. u B0 S
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做法:7 U: K! V% V4 l0 H' ?" Z
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.! d* M* _9 e7 H, R, X6 U
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Meanwhile, preheat grill to medium-high.- S+ `5 h3 ~% ]* Z5 Z6 C
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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. , ?9 B3 J& b0 h0 \! G- _ k) M, {
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Yield: 4 servings
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' x% P- W& ~/ z- @* ^& M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
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Calories: 241 kcal
* P' r3 ?2 \: V I2 ]4 s2 {Carbohydrates: 6 g
- ?/ N C" H0 pDietary Fiber: 1 g
4 {5 h( Q7 u$ gFat: 15 g/ ~' j9 d& d: J- f
Protein: 21 g
5 p/ j& L r: Z3 KSugars: 1 g
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1 T: ~6 j& u* Z0 ?+ N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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