 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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$ t# \0 s0 a/ V2 T) H" r4 b原料" f$ X$ o; f- m; b( F
1/4 cup low-fat or nonfat plain yogurt
+ X @4 c- o" {' z t; Q( J1/4 cup chopped fresh parsley
% Q/ O( L! z: d' x9 ]8 `- R2 N1/4 cup chopped fresh cilantro
1 J) i& u9 O9 @9 R2 tablespoons lemon juice
$ F- z w. Z9 B4 H+ {" m8 o1 tablespoon extra-virgin olive oil
+ y4 b4 o1 v4 J2 D W0 @) i z$ A3 cloves garlic, minced
- N% V' C7 J: Z: ?0 p, Q1 1/2 teaspoons paprika% h( N3 Q- M1 Y
1 teaspoon ground cumin
% _4 @. |1 R+ t2 C4 U5 H* q: @/ o* I1/4 teaspoon salt, or to taste: @$ T% d3 `3 @9 `4 t( @
Freshly ground pepper to taste D. }+ G1 l+ s7 G K1 j
4 (4 ounce) center-cut salmon fillets (see Tip)
# Z# o8 i, A$ P- ^1 lemon, cut into wedges
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/ J# _ I( H, ?0 ~/ |! e做法:
! F( J: ^ G; B# gStir 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.$ [1 X: q% \& t$ E; i
! h Y/ ~; V/ w8 G" L. ]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. ' }5 c! g$ a. C1 h
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Yield: 4 servings! v$ q; M. _) j1 J5 Y2 s
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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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营养表5 q& H, m B. _
Per Serving
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Calories: 241 kcal
# a, {( r% O4 MCarbohydrates: 6 g
% T1 h8 |- @# m$ s$ L; j1 `Dietary Fiber: 1 g
( o+ e$ F6 b' z- u$ m5 sFat: 15 g0 d( ?: [! ^. c! w
Protein: 21 g
2 R! n3 l# R3 G. oSugars: 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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