 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:- r9 m* F$ Q5 V& ? X
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北美口味三文鱼菜谱1 K2 I' f2 ]: T5 J
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原料
[: R* Q( Q" Y1 z* F1 T- ]' J. K3 M1/4 cup low-fat or nonfat plain yogurt" B9 b) H8 q8 X, |
1/4 cup chopped fresh parsley: R1 Z z* c- x) _
1/4 cup chopped fresh cilantro7 e3 ]" S' G' Q/ e5 l) _
2 tablespoons lemon juice
. c; q6 }0 Q# n2 S- s7 L% u1 tablespoon extra-virgin olive oil
; |; `& V* W- E5 r$ r3 cloves garlic, minced
9 J) N2 a! t& f" Y" a1 1/2 teaspoons paprika) Y& q9 I; Q8 d
1 teaspoon ground cumin( \% s- }( s/ i& T& g! z: C
1/4 teaspoon salt, or to taste: j/ [+ u! D2 T. b
Freshly ground pepper to taste
]" }( v) V3 y; r4 (4 ounce) center-cut salmon fillets (see Tip)
4 P8 w( E) H2 r) ]% H2 X1 lemon, cut into wedges
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5 f) F- R- r2 O( g7 w3 \做法:
4 [* x7 m2 @/ k+ w8 r0 h2 a$ W1 @, ZStir 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.5 X6 U9 C; o* a5 j
# t" p" M+ X, g7 rMeanwhile, 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. + W) i% n* l0 A* q3 G
% u: X; f) ~' L* m8 o0 i! S1 oYield: 4 servings
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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% m9 ?4 a) N) N1 x" F
Per Serving
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Calories: 241 kcal
# S1 ~5 B. X6 D4 mCarbohydrates: 6 g
2 P2 m; v8 u; |; GDietary Fiber: 1 g
' K( ]3 y, b& a" BFat: 15 g# S* K- T4 ^+ T, ]' D8 [4 i
Protein: 21 g' x; y3 c! P6 j% R
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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