 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:
) N3 i; c9 n. E! L/ {! j" i( O8 P2 t2 [" l+ y) z" n. i, S
北美口味三文鱼菜谱# D9 t+ T% K/ ^* ]* t$ e! _ `
- b- O" e5 F% g V. @

: C& v. C _/ B9 ?8 Z' M
0 s& C% ]! b& @' I0 X& e+ x3 D原料
% a; w- ?* y' `7 }9 W1/4 cup low-fat or nonfat plain yogurt
7 N" V; f3 q7 ]9 Z- |1/4 cup chopped fresh parsley
. `& j+ Q. Q+ _& ?4 s: D1/4 cup chopped fresh cilantro% }" ~' B/ \% z
2 tablespoons lemon juice
6 A' d/ q8 t* C5 n0 Q. s* @+ Y1 tablespoon extra-virgin olive oil( p" J& I' P! ]' m
3 cloves garlic, minced, @9 ]) M+ W. Q) P" d$ r% f
1 1/2 teaspoons paprika
+ b' A* l. A3 w) R0 \* @1 teaspoon ground cumin1 w2 Q1 l3 p8 t; z7 t
1/4 teaspoon salt, or to taste
9 J( U3 Q6 r# o; K; eFreshly ground pepper to taste7 L& A7 H# |+ A. a
4 (4 ounce) center-cut salmon fillets (see Tip)
- t/ A& L3 i! }7 g1 lemon, cut into wedges 3 k( o* _% |3 E
* W* _* d1 k/ P8 E, b7 B9 w做法:
1 @5 F$ s( `7 [0 ^( ~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.
4 A; G5 m; e8 b: m+ l
$ R+ k4 g. _4 BMeanwhile, preheat grill to medium-high.. D4 M) N! u8 Z5 H2 u1 r8 W
' L. I9 B* P4 P$ UOil 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. ! _0 d$ s: e% z/ ]. Z$ t
$ [$ {$ x0 E7 i% U8 V# U. Z
Yield: 4 servings
% i- E0 e( n6 E O; S! z) \$ l W+ [0 f- `6 l# O
不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。+ g2 s6 o; [9 M7 {; m* \
6 A. G2 q8 T: {8 V4 p0 y
# u1 b& @& h9 J) b5 _/ p3 O1 s营养表; S1 m* H4 @) b$ v
Per Serving
; Y! R3 F9 o A; s2 A! {* A7 j0 X v
Calories: 241 kcal% ~$ o8 S% C$ o& B, j0 a
Carbohydrates: 6 g/ c0 c+ j; D" J, M
Dietary Fiber: 1 g* u+ C' ^# b- t1 @2 t
Fat: 15 g4 R9 x' K0 {( e0 F% M, M* e
Protein: 21 g' |8 s0 p; L3 I
Sugars: 1 g
& N2 I! l( A+ K% |- r P
* r! M7 Z) x1 [8 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) |
|