 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:* d8 R+ P1 r4 ~& d' C% P" ~( e
" J3 ]" d' n% c' g北美口味三文鱼菜谱+ c2 D1 }7 }- ?
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原料
+ T- q e- U" R" m$ \$ W$ {/ z1/4 cup low-fat or nonfat plain yogurt$ N, m% o1 P+ K; k6 {5 v& u
1/4 cup chopped fresh parsley
+ a: `& I# s. J, _: T; n8 l1/4 cup chopped fresh cilantro- f4 n. r6 Z }" B
2 tablespoons lemon juice
8 c' F# n, A6 m6 o/ D1 tablespoon extra-virgin olive oil: B: a6 p: d6 J/ k: C& a9 `
3 cloves garlic, minced
+ g; h- `% d. s/ F5 v$ c5 C1 1/2 teaspoons paprika* @ V' U v; ]/ s3 f" `2 @: C- \
1 teaspoon ground cumin. o1 y( R5 y P
1/4 teaspoon salt, or to taste3 K D+ q \1 N( S
Freshly ground pepper to taste
; N: {% i/ [/ d. R4 (4 ounce) center-cut salmon fillets (see Tip), E/ \% H- |; k0 K% y8 {/ ^
1 lemon, cut into wedges 5 {3 n7 l# G" v* h: G/ L
- o* k) i$ @+ p2 o. L6 Q做法:3 [; y$ @8 ]/ @, E9 U/ P& y/ X
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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) H& O6 K9 d& }2 F. Q; J* \Meanwhile, preheat grill to medium-high.
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Oil 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。' y$ v3 U, a: H+ J' Y, l
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" q+ L7 ]& f) r% Z6 C营养表. A, V+ I/ f7 C8 x1 _6 A
Per Serving
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Calories: 241 kcal3 O' W$ o2 p5 B; R9 V
Carbohydrates: 6 g6 c$ g+ Y0 u, |& A1 T% @- i0 e
Dietary Fiber: 1 g
! y0 Z# @8 Q) |& B( J# r MFat: 15 g" F. F) s! I$ Y
Protein: 21 g0 E9 g+ C# L' D! p
Sugars: 1 g : E3 Z& S+ v/ W
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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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