 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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3 S% I# x7 ^, f北美口味三文鱼菜谱
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原料1 J; c* y2 q1 K4 O( J1 {) `8 {% t
1/4 cup low-fat or nonfat plain yogurt; ^5 \: h$ ^# f# o: Q' m
1/4 cup chopped fresh parsley
8 _9 R k- L8 o: u1/4 cup chopped fresh cilantro
. f/ I. S5 T9 N2 x$ p9 a2 tablespoons lemon juice4 q1 b4 A% {) v
1 tablespoon extra-virgin olive oil; v7 B+ m* K$ n* |) U- }' l
3 cloves garlic, minced
* {, y9 e( W" a1 1/2 teaspoons paprika3 h9 i8 |/ h4 C% W j; i
1 teaspoon ground cumin
3 e0 w( v6 i h! D) _ m1/4 teaspoon salt, or to taste
9 l6 c! K6 F2 KFreshly ground pepper to taste% L: P3 K, V* C
4 (4 ounce) center-cut salmon fillets (see Tip)( j, D9 a) H$ x ~( ?# U$ y
1 lemon, cut into wedges
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做法:
6 \+ Y+ l4 G$ ZStir 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.+ B" f5 h; Y2 V( b
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Meanwhile, preheat grill to medium-high.
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z7 W/ O4 A% X0 g% l2 DOil 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. 2 j0 p( X( Q3 O9 \# V/ N, [
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Yield: 4 servings
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2 R. L9 I, y" x9 v1 p0 x不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。$ c, X: t# {) L( W1 n- a6 A6 A8 S
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营养表- A- B$ I t- Z
Per Serving5 C$ A. a# a" O- Q7 x
8 ~% \" A x2 p/ Y% R% u2 `- YCalories: 241 kcal
# @1 r& i# |; G3 x% O$ eCarbohydrates: 6 g
+ M- I* M1 G% a1 mDietary Fiber: 1 g3 D8 f2 }2 O! Q4 o4 U, P
Fat: 15 g
2 X8 f- _1 z. a* c& cProtein: 21 g, i) K" p& u, H9 b
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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