 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0 _( @* I# f7 y% ]: I# @6 D- r
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原料
( h, x i- X X2 N6 p1/4 cup low-fat or nonfat plain yogurt
0 ?% m1 @! C7 U1 ?; y: w1 m1/4 cup chopped fresh parsley" L, S3 ^. p, H+ G& J
1/4 cup chopped fresh cilantro
% ^* X8 y' L( U3 D3 V1 q- Q+ D2 tablespoons lemon juice) z- b1 ^4 C" W
1 tablespoon extra-virgin olive oil
! [# w; v [" U* ^1 F( }5 _8 S3 cloves garlic, minced
0 e) ]- x4 \% Q3 C8 V1 1/2 teaspoons paprika
" r0 Q8 Z- }8 D1 teaspoon ground cumin
- D" O, X* ?) a4 o6 k1/4 teaspoon salt, or to taste: ?3 m( P, G- o9 x5 D& J
Freshly ground pepper to taste
! c) a* |/ R' y6 V0 Z2 I) ^0 v) p8 X4 (4 ounce) center-cut salmon fillets (see Tip)6 {$ X' x) H4 }6 S" E
1 lemon, cut into wedges ; W& X8 ~( l/ H3 x1 P x
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. z4 R& {2 Q# x4 JStir 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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! g0 M8 r t! u+ n [) t" ZMeanwhile, preheat grill to medium-high.
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! D* O4 `* }" a3 A! m+ q2 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.
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Yield: 4 servings U; c1 J1 i% L# [5 t1 ?4 d
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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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- r: ^1 _- C" m营养表/ f$ i' ~, q1 U0 J9 I
Per Serving- k3 m, K( C {
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Calories: 241 kcal! Q0 E9 X0 @9 c: D
Carbohydrates: 6 g
, x" n S, p9 i! ~ J+ D2 LDietary Fiber: 1 g
" Y" |# x0 H! x9 B' `Fat: 15 g$ g! `' X/ H( Q' _& C
Protein: 21 g$ T7 a! C3 d2 ?: }& P2 {9 C
Sugars: 1 g
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9 j w/ I5 A2 z. g& L. H# |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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