 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:: u7 k) f3 f% g% _( ^. m
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北美口味三文鱼菜谱! l- u2 ]! Q4 k7 F- X5 Q; G
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原料( C+ w0 y# V/ \$ ^) H8 p; D. q
1/4 cup low-fat or nonfat plain yogurt
1 ~8 C+ L" Y' n+ v' l1/4 cup chopped fresh parsley% |' O2 o! ]+ H2 k5 [
1/4 cup chopped fresh cilantro3 Q. ?: q8 r5 i% M) M
2 tablespoons lemon juice
. u0 k) `( f- J5 `1 |* e# P+ z1 tablespoon extra-virgin olive oil
! q$ W. Y# u- @. b3 cloves garlic, minced% F$ d- C* F, v( E1 ?8 K
1 1/2 teaspoons paprika* z N% ?& p4 g8 G3 ~; i+ B9 }, G
1 teaspoon ground cumin
9 O4 S4 O* j7 A1/4 teaspoon salt, or to taste; v d0 _9 Z& i
Freshly ground pepper to taste
9 U' C1 W2 z [, |& R% j' ~) n4 (4 ounce) center-cut salmon fillets (see Tip)( a6 k9 ?+ F/ j; |/ v: ^" ^) Y
1 lemon, cut into wedges
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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.9 i/ O$ w% g. U: P% E# _! g; q4 F- I2 D
* n8 k( V) A. \" {Meanwhile, preheat grill to medium-high.; I5 c1 z3 x, m- K' f: q$ c3 f
) g4 V7 r2 U& {, e8 {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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Yield: 4 servings
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6 n( D8 D1 A! u) }! Y# i不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。( n- V. ?( @1 w; D5 m# u+ H8 k
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营养表
- d: m$ m6 @! p }4 ]Per Serving
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9 O5 C8 j1 t% {" G; BCalories: 241 kcal$ E( \* x" @' B7 W
Carbohydrates: 6 g
% {. C$ q6 @/ kDietary Fiber: 1 g
4 O$ [: h6 u# Q3 ?5 }3 sFat: 15 g
; {6 A8 w9 t$ M& ~Protein: 21 g/ |3 |& }0 C1 a) |1 y% q6 ~
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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