 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:" R6 }1 X$ s) k7 ?- p
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北美口味三文鱼菜谱7 D% {' t1 V$ l
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原料3 F* x- a. @+ M
1/4 cup low-fat or nonfat plain yogurt2 S& w) v( T( r% C% d
1/4 cup chopped fresh parsley
* _3 k- J$ a2 \ I1/4 cup chopped fresh cilantro1 O6 U `& T) B/ {; n( [3 C
2 tablespoons lemon juice+ c4 u: `5 \9 P5 A
1 tablespoon extra-virgin olive oil
7 ]8 t9 }4 _7 P: K8 U3 cloves garlic, minced' d! P; b) T N$ k! | H" F/ j s
1 1/2 teaspoons paprika
; Q- ~- l Q% C% P1 teaspoon ground cumin
+ r4 n+ K( ]. k2 O/ J1/4 teaspoon salt, or to taste
9 ]! B3 w7 G# u) e& d4 {8 a' e, ~Freshly ground pepper to taste
' O5 r9 A. o9 K- U4 (4 ounce) center-cut salmon fillets (see Tip)& z: h! c( n+ g9 `
1 lemon, cut into wedges ; \7 \, b# t1 M8 N
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做法:
+ b( m6 O1 J* q+ aStir 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.3 k) [( @! F$ N7 f$ R
* M7 n# m0 W9 W7 W" ?Meanwhile, preheat grill to medium-high.$ N/ \3 K; q2 T4 d
" U+ ]" K. q8 \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. # q4 Z! t% A7 z+ m$ N1 S
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Yield: 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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$ L. t" z. O1 @$ C$ Z. c" {营养表" z4 f. d+ G) o
Per Serving( U P9 ?+ w/ Q( R
; @& o# [7 X, V0 yCalories: 241 kcal
7 J$ c1 G/ \/ d& W' t) {. B8 ]0 @Carbohydrates: 6 g
4 i! N+ f) \5 t( \) Z3 FDietary Fiber: 1 g
0 t5 E$ x/ h" V! I, OFat: 15 g% k3 B" R* ?; o) X& f$ g
Protein: 21 g. H; M0 I. }2 L1 J5 R* j) O
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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