 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+ \- G/ B i% k" H2 e
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) {2 F' i8 w' g6 k' W0 g* F原料
' K9 D3 n4 u3 ^1 N& M" o% ?4 `1/4 cup low-fat or nonfat plain yogurt
- T/ Z% x" s0 H, R6 v9 P1/4 cup chopped fresh parsley
; N: K8 i. N% H+ w+ l1/4 cup chopped fresh cilantro
0 }; J# A. P7 X8 |. Q2 tablespoons lemon juice# {: w5 z5 Z, n8 q e4 w1 v
1 tablespoon extra-virgin olive oil* f" s0 l& p F
3 cloves garlic, minced# ?" M; @) J& E
1 1/2 teaspoons paprika8 A: k$ `, P+ j4 h
1 teaspoon ground cumin3 H- z& e8 S8 `5 C4 T
1/4 teaspoon salt, or to taste. @# I I! U7 B/ X6 [$ C
Freshly ground pepper to taste
4 n- s% d2 g$ R e' R4 (4 ounce) center-cut salmon fillets (see Tip)
+ B+ n3 U1 ]& W! F1 lemon, cut into wedges ; B/ p# d' M: h- g
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做法:
" E' Y6 u p# NStir 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.) N/ j/ F8 l0 ]% Q2 n
0 j& v$ \% }- J, j3 R7 KMeanwhile, preheat grill to medium-high.
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4 r- o9 J1 r0 xOil 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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Yield: 4 servings) Z& E1 \& {5 `) |/ c
n( L, b4 T) m% h/ `3 s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0 t! r5 r8 H* F2 I
Per Serving
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3 y2 j! a( Z5 mCalories: 241 kcal. E/ o: Q; I; d9 J/ K4 }
Carbohydrates: 6 g
; K& F& S/ F0 S h* SDietary Fiber: 1 g
/ r! s/ j. t7 J% E1 aFat: 15 g- d0 q5 G7 k9 P% @
Protein: 21 g
8 }* X, j* G. L& A1 e/ P: S: x+ ZSugars: 1 g + r, D7 U3 I8 Y# I. J
& G/ h: }: j3 v5 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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