 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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6 `, x( Q$ X7 t北美口味三文鱼菜谱
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, J7 F# `, L3 o6 ^原料# a1 o) j# [" j/ D6 ^; o! } x4 d+ Q
1/4 cup low-fat or nonfat plain yogurt% ^- E9 r- z+ k, b0 o
1/4 cup chopped fresh parsley
$ x3 S- A; f' U- x l: v# q% `1/4 cup chopped fresh cilantro
& M, A% ]! G: O% k' e2 tablespoons lemon juice, {0 R; V4 |- K
1 tablespoon extra-virgin olive oil5 i3 z& P* U0 V& _
3 cloves garlic, minced
3 ^/ A# i0 z( ^6 c$ @- b1 1/2 teaspoons paprika/ k4 r' Q0 q, _" q
1 teaspoon ground cumin
1 a6 F. C0 X' X* v1/4 teaspoon salt, or to taste1 b5 g2 t" J$ w& I" N. X2 G8 T# @
Freshly ground pepper to taste8 \" d M7 L; g1 B
4 (4 ounce) center-cut salmon fillets (see Tip)
: l* L) s! O9 m5 U$ t* l1 lemon, cut into wedges % z' V* p9 w& U Q4 S4 u
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做法:
% H* b& g5 u5 a% a. [. @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.1 w! w- M) ?7 k0 A P& f/ F B
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Meanwhile, preheat grill to medium-high.
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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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+ Q `) U7 [ u! @' ~& }* y' wYield: 4 servings
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1 F, r ]$ C. X' v: j; C) a不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。 _5 R) R+ l; c4 k" R3 @
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7 _$ |6 T" M* s# T1 K8 i- NPer Serving6 C4 r H; d& R6 y3 q$ J) V6 `
& b) `: y+ a- j- uCalories: 241 kcal
/ y2 P+ m$ B3 M1 pCarbohydrates: 6 g9 @8 p# C% l+ D3 X# t/ R+ j5 L! t$ w
Dietary Fiber: 1 g, i! @2 Z9 o8 F+ a: E/ G
Fat: 15 g
9 Y- r# i6 v0 B+ F0 T3 o6 hProtein: 21 g
# [+ f5 a$ j" `9 VSugars: 1 g ! X8 z, u# v2 K% S
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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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