 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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' r% E( Z5 \1 z% g# o+ S, X2 w+ Q北美口味三文鱼菜谱
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原料6 c5 H6 H. F, A; N
1/4 cup low-fat or nonfat plain yogurt
+ y" M* N* l5 N$ s4 X1/4 cup chopped fresh parsley0 V( f1 K1 F6 ]
1/4 cup chopped fresh cilantro$ G/ @: Z$ |4 M* Y/ d
2 tablespoons lemon juice
, J4 R: h2 U+ M+ D7 i# V2 E! @1 tablespoon extra-virgin olive oil
1 S: r0 E2 O) o0 M$ x% o B3 cloves garlic, minced8 s$ |5 n6 i( ?+ C3 P. r* h" G
1 1/2 teaspoons paprika6 f0 u* `+ R9 w6 I& W
1 teaspoon ground cumin5 X0 u8 u; T5 c! K8 J* |2 G I0 i
1/4 teaspoon salt, or to taste
+ h$ N, n2 {0 hFreshly ground pepper to taste
8 s% t. V; u8 h6 c4 (4 ounce) center-cut salmon fillets (see Tip)2 X4 f; W8 n" V# n2 A/ h8 E
1 lemon, cut into wedges
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- _. L$ P- y+ f# l% l- d c做法:" c) h% x$ z" N2 W- z' _7 M
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.
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I: ^4 f3 ~3 O! YMeanwhile, preheat grill to medium-high.
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3 ^- M! Y0 A' a6 XOil 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. $ `! O# D7 Q* }4 b( w% g" |: Q
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Yield: 4 servings( ]4 h+ v, S$ H' l
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不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。
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营养表* N- f6 |+ L A( g3 M+ T
Per Serving
7 r6 Y( X/ K1 U' \9 H
& [. U. ` t9 J F: SCalories: 241 kcal
2 b8 ~6 y- \/ d2 t4 `Carbohydrates: 6 g/ p2 K- Y/ w B; {
Dietary Fiber: 1 g* `" q1 o' s3 x" u) P$ w
Fat: 15 g/ k9 S! U1 G3 D, ^ c* P
Protein: 21 g+ c% e( h! u+ X1 H. R3 a
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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