 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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, A; Q, e; E% u1 i# t2 |/ O北美口味三文鱼菜谱
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原料 k8 P0 w d4 y
1/4 cup low-fat or nonfat plain yogurt
$ s7 J. q& e; O7 C) b$ Y1/4 cup chopped fresh parsley
# U0 G8 J% b# d V1/4 cup chopped fresh cilantro
+ Y6 ?2 F6 C8 X/ m7 R2 tablespoons lemon juice& R& S: ?' o: z. B
1 tablespoon extra-virgin olive oil; y9 @+ Y4 L% ?* y# E
3 cloves garlic, minced
- _& v1 i- s0 y1 1/2 teaspoons paprika
' c+ G/ M# o) x" T" O! I1 teaspoon ground cumin d% a1 j7 }0 _, i& o+ Q* p; }9 B
1/4 teaspoon salt, or to taste9 x- K) r; Z: L4 D' n& q- r0 f
Freshly ground pepper to taste; x: L) ~$ Y* b$ B: D
4 (4 ounce) center-cut salmon fillets (see Tip)
" O$ u/ a$ n) }/ E6 r5 e- V1 lemon, cut into wedges
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$ [, p. s, r7 ?8 y2 a做法:
6 N) @% G7 w9 V- P! XStir 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' N4 A1 R& |3 A
- E7 I+ h6 T0 F5 L+ dMeanwhile, preheat grill to medium-high.
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8 C' L% g6 E5 D: JOil 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. 7 h* L3 R0 @) z. f) b9 `8 J
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Yield: 4 servings9 v7 ]% t0 a& w% b2 I
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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。8 S) Q/ `8 y3 P; g" Q; [) H2 H9 |1 d
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h N/ {2 _* h$ o' s营养表
, A' i# p$ m8 @' [) ^+ b APer Serving
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& P" q( \ S' ^7 xCalories: 241 kcal) q1 s* Y. S3 k5 f8 ?6 F1 `
Carbohydrates: 6 g z( a; o. F7 n" q7 p
Dietary Fiber: 1 g% X9 S0 Q2 f$ S, f
Fat: 15 g
/ H% [7 |( Y2 `9 _Protein: 21 g V; M% a# l5 Q
Sugars: 1 g + g/ o# f( J0 j1 _3 W
5 b" P' p" [1 R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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