 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:& w3 l4 M) ]1 `6 Q' X- H c6 W; F8 \/ f
7 ]5 w6 X6 m4 T8 M- t8 [3 @( G北美口味三文鱼菜谱8 y- G! V' [/ v
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1/4 cup low-fat or nonfat plain yogurt
3 [) h4 P# A$ N& w, f1/4 cup chopped fresh parsley
/ A* M# Y, W2 M: }1/4 cup chopped fresh cilantro5 c% f+ Q* |( z9 o7 K6 j
2 tablespoons lemon juice! t: t2 B8 }) W4 d: l
1 tablespoon extra-virgin olive oil9 O8 `$ W: I% H! P
3 cloves garlic, minced! l+ [5 ~' H+ n
1 1/2 teaspoons paprika% k. l$ q/ v! ~
1 teaspoon ground cumin
( d' A; P& C% Q; m( F1/4 teaspoon salt, or to taste
% ~" e: }% h/ ^9 t- V# HFreshly ground pepper to taste% \) o1 z% a8 y) V( n
4 (4 ounce) center-cut salmon fillets (see Tip)
/ A4 U" }9 a" v8 t4 p; r+ C8 y; h1 lemon, cut into wedges
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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.
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Meanwhile, preheat grill to medium-high.
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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.
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b) C9 h* W- U+ N+ W- BYield: 4 servings: I1 k" B, x* W: |
8 d5 j0 N8 u: B不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。 a2 O, f! _$ r. i
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营养表( l8 o8 ]# f& P6 Q; P9 b% O
Per Serving
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Calories: 241 kcal* c0 \% U' O! a
Carbohydrates: 6 g
: g$ G: p4 c2 x8 V# f" dDietary Fiber: 1 g7 N5 f( ?/ ^: A; z8 E" S7 o' h
Fat: 15 g
$ o/ k$ H6 E3 {, G& d2 N( bProtein: 21 g5 m' S& N7 c. g* J) a0 W
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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