 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:% Y& o/ Q1 ~2 `. k
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北美口味三文鱼菜谱
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& ~7 E# |' @5 S o! a h- V原料
6 \+ H x% a8 Q) ]" Q2 V3 L8 }1/4 cup low-fat or nonfat plain yogurt
& h- N& K. R' S# a+ F& x; Y" Z$ ~1/4 cup chopped fresh parsley
5 t1 {, P* U! m0 g" U9 E; t1/4 cup chopped fresh cilantro
2 \* j8 G. I8 q2 tablespoons lemon juice
! T& a( g# n8 m. i5 l" @1 tablespoon extra-virgin olive oil7 T9 w+ `5 P5 c: G4 ~8 `
3 cloves garlic, minced
; n2 Y0 S3 n5 N( b0 Q& q& Z1 1/2 teaspoons paprika, Q1 Y+ Q! R- R0 H; V( N5 U* {
1 teaspoon ground cumin
! r0 G( M$ O: f' Q$ T1/4 teaspoon salt, or to taste' B q) Z. p! S7 w* a/ \+ Y
Freshly ground pepper to taste H2 f, g0 B# z# D: M( ]
4 (4 ounce) center-cut salmon fillets (see Tip)
3 U1 A* d5 a& I9 ?0 K1 lemon, cut into wedges ! x I8 j( p# [' D% [0 H
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做法:) S' R/ M4 u* `( [
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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# S9 _7 D7 F) E, pMeanwhile, preheat grill to medium-high.# [0 F; x M( o1 n$ s/ z7 a, e
6 k& \" d) s8 j4 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. + O% v W3 b6 J9 h# r: p2 y
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Yield: 4 servings6 d3 A4 ]; Y* O* m
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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。$ ]$ p$ X/ N: A% h+ s1 N' x
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Per Serving
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Calories: 241 kcal
+ S4 E* E, M2 R( jCarbohydrates: 6 g
?/ O% a& x/ e2 R; uDietary Fiber: 1 g6 _5 q- q6 F6 S: H2 V0 U
Fat: 15 g, i3 `; Y% w% I" J$ K
Protein: 21 g) z$ P1 E" O& R) o" y
Sugars: 1 g ; w' d1 N$ B1 S2 C& G& j/ \2 @& K
i! t8 g0 Z3 n+ j% X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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