 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5 `% P e3 d E# W6 R0 s! @
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原料
% c! d2 q$ E9 K2 w1/4 cup low-fat or nonfat plain yogurt
! c: S* Y4 ^4 }) ?0 G1/4 cup chopped fresh parsley
' t3 |2 B9 K; J1 W! ?: X1/4 cup chopped fresh cilantro
1 r& Q6 T) s8 k2 tablespoons lemon juice
& ?' k! ^7 `$ {3 G4 p1 tablespoon extra-virgin olive oil* m5 I Q& u4 v) U/ S
3 cloves garlic, minced' h0 O: `5 X# Q8 z& q
1 1/2 teaspoons paprika# u, G2 w! B- F. H. t
1 teaspoon ground cumin
3 f5 A/ t$ }1 ^1/4 teaspoon salt, or to taste6 {/ A% h8 a% m; q" o
Freshly ground pepper to taste/ t; q1 b3 h' F# y) \) K
4 (4 ounce) center-cut salmon fillets (see Tip)
, W/ Z; X k9 X6 H7 A" b$ l1 lemon, cut into wedges ( _+ x# T6 K+ t; [
! o d* ?/ V5 s6 w做法:
; U% i; ?9 R2 k5 tStir 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.2 _( q2 C+ a: H r# n
, a2 J9 `7 c2 g- O+ Y9 J7 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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Yield: 4 servings
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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。( B+ W" ~( [: X
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& b7 ^0 ~2 j9 ]% ~5 k. W2 cPer Serving
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Calories: 241 kcal4 ?. b2 G( J, w8 d7 z6 i+ j6 w
Carbohydrates: 6 g4 U9 Z( t$ ~7 l/ a1 g5 q$ o
Dietary Fiber: 1 g
' {' X8 \" G4 R" o+ i. mFat: 15 g: b9 A' ~& S* T# T, q; t! c* M
Protein: 21 g5 w% J8 c6 G. M, D9 Y: x u
Sugars: 1 g 5 D" \: W2 X' A
0 U* ~1 Z2 E% g: l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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