 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:; v# p) d% n1 \! Z$ F6 o
, o. M% q" L4 k北美口味三文鱼菜谱
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, [3 x \+ p: h8 @6 c原料) L* ]6 \' R: Y1 D. F' {& B- Y K
1/4 cup low-fat or nonfat plain yogurt
6 \! [$ B E T1 q1/4 cup chopped fresh parsley
1 W3 V/ J7 i. i1 d# n1/4 cup chopped fresh cilantro
7 j" }2 U# P. c! z' s2 tablespoons lemon juice
' m+ P2 ~6 Y+ Y# I( }1 tablespoon extra-virgin olive oil9 X! z( j( w1 c: b
3 cloves garlic, minced
: h* B b( f8 X6 q1 1/2 teaspoons paprika
# E$ j7 O4 z) P C R1 teaspoon ground cumin
: `* i9 y; h; V( P& I1/4 teaspoon salt, or to taste: B- o$ H. C# Q3 h. a9 f/ p) X$ C4 ~
Freshly ground pepper to taste
9 @/ n( V( X4 G3 l& W5 A4 (4 ounce) center-cut salmon fillets (see Tip)2 y+ D# j' e! O, a2 q
1 lemon, cut into wedges
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做法:
4 Y9 [$ L( J% U' m/ y/ sStir 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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! b' a$ L3 e' g( }) fMeanwhile, preheat grill to medium-high.$ K' h* n3 a1 Q
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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. 5 [6 H9 A5 B2 T2 d a
6 K, q. ~* L8 j5 F, S3 EYield: 4 servings: w- w$ D- P7 L9 l# k
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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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2 e" _& j4 b h! e4 N2 d营养表
$ _& z2 h7 c4 @$ TPer Serving
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Calories: 241 kcal, S9 ~0 |/ e5 i; v& R1 v& q, Y
Carbohydrates: 6 g
j* U3 B& Q' } @3 G1 F- EDietary Fiber: 1 g
) T8 N, N& o: n/ R/ T8 iFat: 15 g
" y4 T. \1 a) @! TProtein: 21 g/ N% d: x/ R/ o* t8 }3 J5 u
Sugars: 1 g
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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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