 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
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" c0 T3 p, t# G# K9 P原料
: i/ H0 K5 a% ]2 i% [# |: ]1/4 cup low-fat or nonfat plain yogurt
0 {9 v0 M! C* w Q9 W3 x. S1/4 cup chopped fresh parsley7 F( U& y/ H! t; C5 I
1/4 cup chopped fresh cilantro
2 \) M; c, I K$ o+ o. q2 tablespoons lemon juice* w* N# }) V7 c* n& a
1 tablespoon extra-virgin olive oil" }! B/ J; t) l9 O/ T
3 cloves garlic, minced" C3 E3 q& }( w y% R( s/ G$ b
1 1/2 teaspoons paprika: F( [4 m; A) q$ k" `" N# C
1 teaspoon ground cumin: W% O0 I5 m( T+ b4 w6 t
1/4 teaspoon salt, or to taste
& Q6 p% _" z, m+ I6 G+ \; M' }Freshly ground pepper to taste
2 \% p$ ?3 q: N4 (4 ounce) center-cut salmon fillets (see Tip)
' K' s7 W- m2 t1 lemon, cut into wedges
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做法:6 T' Y# G j( l
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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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. 6 |/ o- J) i* ^0 t3 p! X
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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。3 _% \/ U# T1 m3 @! k
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营养表
( X7 r I" {& w& d( N- Y& z' sPer Serving2 ?4 B) Y. b- M% @/ ]$ w/ q0 v4 J3 t
0 C/ c$ y( ]6 n4 ? R6 M% ^+ _7 Y
Calories: 241 kcal5 e# i% E* r6 k. D0 D
Carbohydrates: 6 g
& p/ A5 l& H1 |Dietary Fiber: 1 g
: r. O( x) _3 R2 J- _! q. V2 W+ G$ \& HFat: 15 g
/ R% P3 T. M) M* Q/ GProtein: 21 g8 e6 \' D* N* E6 g R
Sugars: 1 g F3 ]: r6 C7 P2 s c Y' Q
x2 s7 M% o" N& H' q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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