 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. y, |$ d0 k8 v& H7 |
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原料
) J; b; d+ \9 f' E1/4 cup low-fat or nonfat plain yogurt$ Q/ m6 b9 v% `& q, @9 ?" H
1/4 cup chopped fresh parsley8 |3 M, f/ w. }! O1 \" u, T
1/4 cup chopped fresh cilantro
$ @" z' k* N' ?7 a7 b0 s2 tablespoons lemon juice6 N/ k0 Z: T2 f* J
1 tablespoon extra-virgin olive oil0 k" B- S7 F9 m' I9 _$ G* K
3 cloves garlic, minced
# ^1 q$ [& o% k: I2 w6 ^% x1 1/2 teaspoons paprika
9 q; \' `3 c! F3 j1 teaspoon ground cumin# o( r( C$ S( f7 H j* U4 b
1/4 teaspoon salt, or to taste
- a; q& Z& N' Q9 V m' g6 s! |Freshly ground pepper to taste
( w4 H, S+ t' J4 (4 ounce) center-cut salmon fillets (see Tip)7 g. X$ t" t" k" N. X) o. l
1 lemon, cut into wedges / g9 M* W8 C( N! R' P) r
; ~$ V4 b$ f# d$ \' X! _* \做法:- x6 l3 w4 o, L! s6 b
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./ K; { T* I: |+ }& k9 c% [4 y: f
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Meanwhile, preheat grill to medium-high.7 H- V+ v, e- B$ b( N
, m# b: T" S6 n1 ~/ e$ n5 g2 wOil 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. 9 n$ T$ X- C+ l4 x0 I- z
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Yield: 4 servings
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! a3 h& ]! l0 W7 x7 v( _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
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Calories: 241 kcal
0 w3 e, @: ]1 b: H! r4 CCarbohydrates: 6 g6 Y& H" R n9 I+ {9 {* w
Dietary Fiber: 1 g
6 W+ ^ l- i8 S+ \+ HFat: 15 g
. A. N8 b5 w7 ]" EProtein: 21 g k! O1 b E/ v' f M* u: g
Sugars: 1 g
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* q. s" Y. S7 y0 C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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