 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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7 E. c2 }4 ]* Y5 ^; C7 @2 S) W原料+ F0 R7 K) _2 s$ e+ j' B
1/4 cup low-fat or nonfat plain yogurt
; i; p" B2 X, }1/4 cup chopped fresh parsley7 ?/ Q! p6 h+ X! N0 I$ g1 i; S# ?
1/4 cup chopped fresh cilantro, z( @: H; y# d
2 tablespoons lemon juice
9 Y7 `: @2 w2 G) U6 y1 tablespoon extra-virgin olive oil8 q! q y6 R5 j+ S+ ?9 J W. x0 o
3 cloves garlic, minced
$ V8 |' X) O7 t. h1 1/2 teaspoons paprika! M- G$ o, d! D* @0 V
1 teaspoon ground cumin- `$ R0 N4 k x
1/4 teaspoon salt, or to taste
5 K9 ^( M# ^, q) r* WFreshly ground pepper to taste
( G! k) o- ]; L/ W0 t% P4 (4 ounce) center-cut salmon fillets (see Tip)* Y$ o2 G- ^8 x- v( _# q9 y# j
1 lemon, cut into wedges
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做法:2 z6 d! k- G6 z
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.9 z! j# t1 L/ ~/ Z4 G- W
3 x3 \# G5 m i, lMeanwhile, preheat grill to medium-high.% v l0 ]. B2 T* W9 Z m5 L8 ^
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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 Y6 h7 q! X- j% q
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Yield: 4 servings
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9 b& D! t, A1 Z Q* ?! R不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。' }6 k7 b4 }* r; {" \, }: c
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Per Serving
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Calories: 241 kcal$ b) [/ z/ P `) d/ s* K
Carbohydrates: 6 g4 H& f5 D+ V2 _% |
Dietary Fiber: 1 g; z1 p6 Z7 a( x2 d: c
Fat: 15 g
1 |+ }: G& `( I4 A' S$ nProtein: 21 g7 ~. f6 L1 G8 w, l$ h A
Sugars: 1 g 6 l* w" g# b' L' X- m8 B1 ?
/ d+ x. c+ S9 I8 c8 `* o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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