 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:
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北美口味三文鱼菜谱+ F1 Q0 b. y$ J# S3 M$ I" U, g5 j
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原料! D- n) ^1 d& F* L0 n0 E
1/4 cup low-fat or nonfat plain yogurt
9 H2 W( L5 M0 u& g" U# p J/ Z1/4 cup chopped fresh parsley& t9 z2 g4 Q9 p; h7 X
1/4 cup chopped fresh cilantro
: o4 ]% V3 V' t5 p2 tablespoons lemon juice @, Y. e/ _8 o" i: C9 u
1 tablespoon extra-virgin olive oil
' _% [7 N7 n2 ^; I7 f: B3 cloves garlic, minced
5 p' w6 G+ u; v, e/ k" {" l1 1/2 teaspoons paprika
; N- d1 Z) t! K) v. H5 m8 F1 teaspoon ground cumin0 q; X v# z; X$ D( E4 p; O7 y1 S
1/4 teaspoon salt, or to taste- C/ X: W8 d# h q3 E
Freshly ground pepper to taste
1 U6 Q' }* w% _9 a/ w/ X* T4 (4 ounce) center-cut salmon fillets (see Tip)2 m- J' x2 G8 T/ i# N7 n
1 lemon, cut into wedges
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做法:
+ A% ^5 i' ?( j! N t* IStir 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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Meanwhile, preheat grill to medium-high.
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/ T6 m# F9 w! G2 I; Z- M& ROil 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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: h3 j, C1 v8 d4 D- @5 CYield: 4 servings
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' g3 d3 u3 f& T. L: }不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。) t$ O$ d! n R0 D
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营养表6 I, K" c( ^7 ~
Per Serving/ u" B8 O R3 j( j; S
8 a8 b! c1 x" N7 s/ z- s" z1 SCalories: 241 kcal8 S, _% \" j2 [; _, J+ U0 [$ Q
Carbohydrates: 6 g2 X* W& l3 G; m/ g& k
Dietary Fiber: 1 g j7 v5 t, F% @: |
Fat: 15 g
1 T. u' ]4 e' n# e6 SProtein: 21 g
4 M. ] g0 l8 i }3 T% ^+ T9 D$ mSugars: 1 g 8 q, L4 k+ o9 u$ m" w3 D
. t; g2 T! [& h! {9 Q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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