 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* Z" X' h1 B$ w
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原料
/ R% Q3 k0 U' Q( }5 k! P# m1/4 cup low-fat or nonfat plain yogurt6 p8 S. x l1 @. v$ R1 K
1/4 cup chopped fresh parsley
- H6 B) M1 I# u1 b( M j2 }1/4 cup chopped fresh cilantro: G7 N. G% O. r' _- S1 }1 n- t& E
2 tablespoons lemon juice
8 r3 ?# K2 j8 T' |5 u! F% j1 tablespoon extra-virgin olive oil' X% x: |1 H2 M
3 cloves garlic, minced, l% K w5 c3 S; W
1 1/2 teaspoons paprika9 D$ |6 L' @! \% O2 i/ V& A
1 teaspoon ground cumin4 W q" P( [! B7 y& b% ~
1/4 teaspoon salt, or to taste. n. B. @% ^% R( g( ^
Freshly ground pepper to taste
; @2 ^7 K& C2 ~1 j! [: I; t2 O4 (4 ounce) center-cut salmon fillets (see Tip)
' v4 O/ P/ m# n# T$ w5 L* A+ |; k1 lemon, cut into wedges 9 A4 t, K) J# _- W
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做法:
& d' X% n5 z- j1 v$ t% i6 dStir 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.! r t* _" q7 z' _1 n; `
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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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Yield: 4 servings. R2 }" `1 o, m+ k; r) r2 D
' h! t! X# x) t# z1 s: Z不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。/ s% d; a7 E; \6 z- B
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营养表2 @3 y5 i. x2 F8 E
Per Serving
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Calories: 241 kcal
2 h. A @: \& I2 x' v$ W/ L9 bCarbohydrates: 6 g2 I# O0 g$ p& d4 q4 [/ z0 u7 g
Dietary Fiber: 1 g1 @- E E' `7 b' h2 w/ h
Fat: 15 g
' u- r5 _9 s9 d% |6 \1 D/ BProtein: 21 g! @; Q! X" D) f! E8 _1 j$ J% W
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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