 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
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% l( O+ d2 S- e原料. k3 @% V+ i4 C2 W) e
1/4 cup low-fat or nonfat plain yogurt
2 i( u' d6 m8 q2 X$ W; C: H1/4 cup chopped fresh parsley
: X' W7 V" U3 \8 U$ w1/4 cup chopped fresh cilantro8 s2 o% t- S- `
2 tablespoons lemon juice
4 U( B. w/ T% i( U/ N7 N6 i6 ~1 tablespoon extra-virgin olive oil
, F. l' B& n" y$ q' g3 cloves garlic, minced
$ I( s* N# p. v( y0 P) c; w6 m1 1/2 teaspoons paprika* K. z9 v/ Y2 f$ F$ }- E% n
1 teaspoon ground cumin
: M9 u. q( b0 i: h& a7 c1/4 teaspoon salt, or to taste
' @" l) X: `$ L- Q wFreshly ground pepper to taste
+ N% U$ N: X% [4 (4 ounce) center-cut salmon fillets (see Tip)2 t2 ~' f/ j! c8 F( a
1 lemon, cut into wedges
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做法:
N5 `- L: H" e+ 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.
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Meanwhile, preheat grill to medium-high.- b) P, q6 @5 ^ l* X: P z
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Oil 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. 1 {- j3 Q4 z8 W
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Yield: 4 servings
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, E( G3 V* h$ ?, o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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4 O" f, F1 f4 y# _+ d营养表
7 X F) e2 _$ U/ v9 PPer Serving
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Calories: 241 kcal
" W- w# R. \( y5 X1 }% D0 D% ], XCarbohydrates: 6 g+ N$ O' Y k, P. R. h3 c. g& Z% w
Dietary Fiber: 1 g
9 h9 L, C, j5 S3 X% Z2 W7 ~4 M0 d6 uFat: 15 g
3 @5 I6 W6 q7 ~- ~ B" ZProtein: 21 g! ?% }, r% A, J3 p2 F0 O
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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