 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& I$ v4 M7 z) z( [$ t8 s2 \8 P" {) F
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北美口味三文鱼菜谱
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原料, I' T6 \: N& m; U8 H3 r, I+ L; N
1/4 cup low-fat or nonfat plain yogurt
$ ^1 }5 y0 B7 R# q* c- s1/4 cup chopped fresh parsley* b8 s1 M6 N* @3 D5 s4 t
1/4 cup chopped fresh cilantro2 C7 J D5 b/ `
2 tablespoons lemon juice
1 c4 v; V* J4 Y8 a) X# j' K1 tablespoon extra-virgin olive oil- {; O; a: W; f1 ^
3 cloves garlic, minced5 O! h5 x E9 U% `% x8 A9 {
1 1/2 teaspoons paprika
- q- Y+ G" l* ]3 C* B8 d1 teaspoon ground cumin: T) m/ v6 u7 Z3 E
1/4 teaspoon salt, or to taste
7 f p8 k7 a- c( fFreshly ground pepper to taste
0 [5 k; X9 L8 L1 m4 (4 ounce) center-cut salmon fillets (see Tip)
( v" C# r9 x$ g0 t# d1 lemon, cut into wedges
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1 z7 W( {3 W) W! c做法:! {. u7 U+ H! q) \8 X
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./ Q( H e6 s% z
! I" N4 D' j' s4 Y/ ^8 ZMeanwhile, preheat grill to medium-high.. T% E/ F! _# R5 w
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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.
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: L1 i- r' I3 j; F$ T, rYield: 4 servings
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0 f8 x4 @. x/ x+ Q( t1 ?不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。& D% [0 x- j! ^+ v+ u
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. L4 G) {) |5 ~0 J营养表
0 K+ @" }6 ]5 h! E2 F' }Per Serving
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Calories: 241 kcal
% p q- ]& v, z) P) d6 X# FCarbohydrates: 6 g: u6 Y! c2 Z: D. b1 A) ~0 O
Dietary Fiber: 1 g
0 I8 m, Y, I. {6 V n) h: s) OFat: 15 g
4 }! B) e" y( n7 i: g6 _4 gProtein: 21 g
' P9 E# U4 p% }( wSugars: 1 g # g7 y/ X' Y+ B" H. W
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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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