 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:
; K" _0 b+ T% h% \) N2 _& V& ~+ t/ ?) N8 T. K* Y4 I- o7 R
北美口味三文鱼菜谱
7 @) a4 n7 J' P. i
9 x t6 d1 h: O) Z" X: E ?! y4 |# x4 m
% O- U* ?3 p4 l- b5 j! w6 I) h, O3 Q# [; N; J t: F* b6 M8 d9 f
原料
& M1 F4 f: u6 p2 I$ r1/4 cup low-fat or nonfat plain yogurt
- U/ N( L. j4 v1 W1 f6 h* M) v: g1/4 cup chopped fresh parsley5 E* M c2 H i5 m1 n7 F
1/4 cup chopped fresh cilantro
4 X, [/ U8 y& e' ?; Q1 d2 tablespoons lemon juice, B' V& T% U( L/ Z4 l
1 tablespoon extra-virgin olive oil
' B. ^9 E% b. z Q/ [3 cloves garlic, minced' w* O/ h: w/ _
1 1/2 teaspoons paprika
" q7 ~0 y! p2 i" J0 ~7 }$ [1 teaspoon ground cumin
9 b% ~- R. e9 V0 C4 [) m9 B1/4 teaspoon salt, or to taste
0 |2 ]+ k4 G5 P9 [, Y7 ?Freshly ground pepper to taste
# M/ `( l% Z# u8 w T4 (4 ounce) center-cut salmon fillets (see Tip); ~4 H5 k/ k/ h; l* o. ~( N
1 lemon, cut into wedges
* n- z$ J" M( b, {& m3 y% ]- b* k# u) t# c
做法:$ ]# k* [/ r, g! ~
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., Z# W \5 ?( r; d ~
+ ^6 z: |6 H0 S3 G8 H: `
Meanwhile, preheat grill to medium-high.3 O/ m" E. j9 c# F4 ~1 d
; B1 W _, w# ^5 Q" hOil 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. 7 j4 w m$ T( m+ [( a
O2 b: ^/ n. l& b2 g
Yield: 4 servings, P6 ^5 |! {9 y: o2 O K6 y
' A7 t- |( v9 h
不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。# R" h- r2 Z9 Q- N
3 U" j% t4 ~3 k; h/ U5 N' o8 T9 d/ O$ g& l( L8 j1 k4 F
营养表
) _( [+ x: x& r; EPer Serving
( m0 R2 c& s2 G* F& H2 r
( S# G; @" d" \6 h7 D( Z4 J5 o/ Z. sCalories: 241 kcal
1 n& {, l: U0 l) I4 t- JCarbohydrates: 6 g6 |9 k, S# L5 P8 P
Dietary Fiber: 1 g" N; `/ ^, _: @ r$ Q+ Q: |) L
Fat: 15 g2 b4 |6 i& O1 Q8 q6 ?2 {: T
Protein: 21 g" h% r* w8 H1 s$ D
Sugars: 1 g
, `9 Q+ \. G% z, J& }( k+ J N
( `" @6 k* g3 [& |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) |
|