 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:( c, t5 K) c+ }- R) y/ `8 E8 g) Z
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北美口味三文鱼菜谱
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- x" T: `) D+ _) L原料, s( ]( [, K2 e9 W+ P% f8 H
1/4 cup low-fat or nonfat plain yogurt
' _' L4 S5 `) ~7 W/ @6 O1/4 cup chopped fresh parsley' @& u8 t" I3 O! U
1/4 cup chopped fresh cilantro
- N' q$ S, @$ c1 @1 O( b' q1 {2 tablespoons lemon juice
' F2 B1 f" t1 j5 e2 o; w6 M8 q- a% ^1 tablespoon extra-virgin olive oil& @4 F3 D8 U5 H- y. d: J7 Z" P( |
3 cloves garlic, minced7 ^% {! v4 z/ C" s0 [4 X' s0 U/ \
1 1/2 teaspoons paprika
1 h* E1 o5 V3 [* X- C6 p1 teaspoon ground cumin
1 M4 @' A, }+ m5 G1/4 teaspoon salt, or to taste
, e% c% M: R+ @Freshly ground pepper to taste6 W9 ~: Q/ d, s; T, w, n
4 (4 ounce) center-cut salmon fillets (see Tip)1 w+ i4 X9 z5 j9 g) |
1 lemon, cut into wedges 6 `+ g' T B& W$ \ ^" G' @0 h5 t
Z5 W7 a8 O! J" i$ V8 C3 A- [% S* H做法:) V) H& V* n% ]8 y S
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. C4 t ?9 b) |4 m8 c0 E
. G: p0 D% @7 I6 I6 L' ?# dMeanwhile, preheat grill to medium-high.
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& r3 _% {5 q: e! S a# r- fOil 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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. i, T/ A0 h$ m9 }6 OYield: 4 servings
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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。7 _: r; c8 G9 V: U: n6 w5 A: p" n2 [# g
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0 o ?* x0 r! S0 k营养表/ Q5 Z* c8 T# R6 b3 `5 n$ U9 h1 e
Per Serving
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j. s, M2 [) D: f/ o, FCalories: 241 kcal; g' K: g3 ?) U4 K. D7 ^
Carbohydrates: 6 g
, ^2 {5 z4 R9 `' i3 c2 q- X uDietary Fiber: 1 g
* C$ B6 T. o/ y& @) C6 j" i& GFat: 15 g Y3 H/ U6 d8 }( g) k2 m1 Z# B
Protein: 21 g" C* O& Z# c4 ?; N' v
Sugars: 1 g - ^2 F6 _: P3 P4 j) D4 T
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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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