 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- ^# K* H) V; q& T" {
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) h3 `! e) N r0 a6 |原料
& F3 t ` k5 u& s( R7 W1/4 cup low-fat or nonfat plain yogurt4 X& O! u. U! J- d" c
1/4 cup chopped fresh parsley
; q: H$ P0 c& v/ k1/4 cup chopped fresh cilantro& u3 q! ^$ `, C" ]) D$ a
2 tablespoons lemon juice3 Q& T" j3 N( |) z/ z* _9 k9 I* f6 Z
1 tablespoon extra-virgin olive oil
+ @: ^! r6 P% G$ O# A$ D3 cloves garlic, minced# t( f* |$ Q3 r5 A, b
1 1/2 teaspoons paprika
8 W8 Z1 ^, M; L1 teaspoon ground cumin7 g' M9 ~0 Y w8 D% {
1/4 teaspoon salt, or to taste
6 L' @ `* J$ sFreshly ground pepper to taste1 W# `) P2 P8 Z* w# v- d. ?, z0 d
4 (4 ounce) center-cut salmon fillets (see Tip)
5 z7 O0 y5 f ]6 k3 F3 y+ V1 lemon, cut into wedges * C1 k) R+ F) U% ?9 `) ?
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做法:/ P7 C) o9 t% u% c" ~
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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, m3 b! t, ?1 G+ o& M- o7 _Meanwhile, preheat grill to medium-high.8 H5 R' R. k |
# k! V3 \( B& U# X( B' a8 zOil 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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, e& R3 L' { oYield: 4 servings
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" F9 q2 H9 b. i6 k2 G. q% k& ]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$ x! |) t' w+ C; {: T% W0 X
Per Serving
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Calories: 241 kcal
6 w' a6 N H0 P2 @/ `- B1 ZCarbohydrates: 6 g6 @9 @8 m# j3 f; D0 M
Dietary Fiber: 1 g+ w+ `/ s6 G' S
Fat: 15 g
; I0 Y% E) ?8 NProtein: 21 g8 d5 q* M' c3 l6 J L
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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