 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:
* `/ A' ^7 \, e: }; G' a6 {+ v: }/ x% U, |
北美口味三文鱼菜谱- ~0 s# D# }, L
' a# u# \4 z4 @( U4 M3 U
9 [1 v. Q2 N8 o+ |$ |& s& O; e. l: O
原料
+ c" D: S8 F" A$ K+ {! d+ F1/4 cup low-fat or nonfat plain yogurt
! t, P/ {! f7 k% [1/4 cup chopped fresh parsley
7 N) r* x5 i- b1/4 cup chopped fresh cilantro, L0 }9 |& @8 U+ q
2 tablespoons lemon juice6 c2 P S2 k. r k n, } S
1 tablespoon extra-virgin olive oil
0 {( J3 K0 `" N( P3 cloves garlic, minced7 p: v0 w: K8 ^/ Y
1 1/2 teaspoons paprika. V. E; S, b f- A' O
1 teaspoon ground cumin
% O' Y* B3 F: v, O1/4 teaspoon salt, or to taste, N3 D# r( D3 p" {- U8 c& T/ E5 H$ H: W
Freshly ground pepper to taste
O/ K7 n5 I8 \# G4 (4 ounce) center-cut salmon fillets (see Tip)
" R1 @2 D1 g3 a1 lemon, cut into wedges X' R" D! N& K. W% i. ^
/ c g2 o% ^ D' z做法:
8 [3 { \) n/ c! ], s8 t& M+ F# mStir 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./ X+ A) W. J3 e7 a, b
9 T) W! S) w9 }$ s
Meanwhile, preheat grill to medium-high.5 p% e t5 z. T R+ X
' A% a G X3 w* F, W
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.
" p& X2 z: C _
1 M% x% `) o/ H6 I# TYield: 4 servings
+ b" K! I: D. j. @& w6 \# C1 O1 t3 X) }
不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。3 ~7 F' U# J. f, M
% j9 ]+ h1 C: `, R7 {2 x& n% w2 w* P# `6 [
营养表/ p2 d5 }9 G2 v# S% c5 L5 w
Per Serving
) V- E, O7 x2 ^' V
, J. v- b" J: P0 n7 m# M2 @Calories: 241 kcal
8 k, {" ]$ {+ X" T' ^Carbohydrates: 6 g
, x* |7 l4 M, }Dietary Fiber: 1 g
( Z! w- K, y9 v! JFat: 15 g$ i& @, o: C" l; g; F
Protein: 21 g. e7 E* C0 M* M8 k
Sugars: 1 g
% D: Z/ c4 s% t& d3 F; [4 l+ C) x: P1 _7 x3 @1 D9 b) D& a: 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) |
|