 鲜花( 634)  鸡蛋( 5)
|
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:
F+ M/ a! |: B7 m9 M) o3 W$ e
" D" I8 R/ r+ ?: B1 n北美口味三文鱼菜谱5 ?5 I. R* s! f. T3 k
) X# c0 `% J9 h1 ]( H+ ]# P

3 g+ J8 Y' Z% k7 ]; D, J; s( A( d3 g% e; Z4 s/ u, W
原料0 Q, D8 u: m" P x8 v
1/4 cup low-fat or nonfat plain yogurt2 z' C+ A* U( V9 s2 Y, H
1/4 cup chopped fresh parsley
1 t) c8 i5 k1 I3 E' ^0 }- Q1/4 cup chopped fresh cilantro/ R0 L/ I( C& \1 n5 v
2 tablespoons lemon juice
6 I% G! y# L( q! ~( W1 tablespoon extra-virgin olive oil
+ \7 h3 @1 S6 G9 [% B& K3 cloves garlic, minced$ \- j5 r. M( c- W) f$ M( p/ _1 L
1 1/2 teaspoons paprika
2 Q8 q+ q, n; b, X' D7 z1 teaspoon ground cumin
# X# P" U0 F3 z U" l% e# a& A1/4 teaspoon salt, or to taste
5 K1 {, n$ u$ Z% K1 sFreshly ground pepper to taste: W/ Q7 I9 L% T: F7 ^8 @* p
4 (4 ounce) center-cut salmon fillets (see Tip) X; n5 E) ]2 I0 z8 u
1 lemon, cut into wedges ' |- O9 Y4 q$ i
+ }2 G! C% s. H4 f6 R& a( u+ ^0 P做法:
e+ o7 o# i2 y% C- wStir 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.8 W: B" J: g! G" U* ^1 V
& d) T/ ~6 L3 r/ a6 U( T m1 s( T4 uMeanwhile, preheat grill to medium-high.2 }7 m# g6 b$ G1 P n2 d8 e4 d
, C K: l9 I9 E; N: FOil 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.
+ q* q" g/ s# k' e; a, |1 F
0 N. F$ F6 C* l* Z, l! t+ yYield: 4 servings
% w( f) }$ b6 L7 x3 A, t4 {+ k9 H' x: z/ Z) y% z; l5 S, F" Q- J
不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。
* y* R% s$ A2 `: K+ @2 ?, S% |
1 U% ]$ T" J: `. x3 |
" f7 y8 T- s" p. {- X A营养表
7 z+ W) a z8 P G* gPer Serving+ r2 [3 Y$ l9 Q; n2 }
) F3 t+ T3 {! P4 P: }: q
Calories: 241 kcal
1 c& r' o; ^6 K9 wCarbohydrates: 6 g
# r B1 _+ Y D- ^7 zDietary Fiber: 1 g
0 P; k$ _# b* W& u q% hFat: 15 g
9 V: F/ O4 S7 W7 ?( V( u R. @+ iProtein: 21 g
/ p1 F m# A! N* A. @" [! c" V; w0 lSugars: 1 g
2 I6 v; q, j* u; G* n* S2 x
" p" r2 ]5 W3 d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) |
|