 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:9 P# t" G+ O: s2 x; Q0 Q
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北美口味三文鱼菜谱
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原料; k$ C4 p* p. o
1/4 cup low-fat or nonfat plain yogurt
1 @3 k, N8 y# P8 A/ j1/4 cup chopped fresh parsley4 ]5 X5 x* r" z
1/4 cup chopped fresh cilantro
$ w; G4 y( y* b& L6 }2 tablespoons lemon juice7 \0 P& {! K# I( {
1 tablespoon extra-virgin olive oil4 K3 e, {# A. X2 i6 @. }
3 cloves garlic, minced, [/ r* d3 A1 U4 H/ y5 ^; a5 K: x
1 1/2 teaspoons paprika. v' s& O$ k! ^8 c+ V- Z2 c+ j1 k! s. ^
1 teaspoon ground cumin: I, o; X' F1 [! X* `
1/4 teaspoon salt, or to taste
# D# e' B$ s3 t8 VFreshly ground pepper to taste
) H; |1 O( s. Q" c) c4 (4 ounce) center-cut salmon fillets (see Tip)
8 u0 h. b, c% F1 I0 @: y* [1 lemon, cut into wedges 3 o7 @3 L9 [8 N0 [6 Y
1 d! A: c. [1 `+ x) D做法:
: Z' w, k) V$ d2 T5 nStir 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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1 [, u, G- y/ m) ~( aMeanwhile, preheat grill to medium-high.5 y0 e( q1 x, a* |
* ~# a5 b% z* Y8 }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. 8 @0 f' e" c9 P4 k6 b7 f
. s+ h+ n! v6 F9 q8 v" C) MYield: 4 servings& T, a4 G1 a! ~) t* z* t
$ W( \4 o3 i k3 a1 G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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6 H2 }' f& i, n$ C! u' W营养表# C7 U. j1 l, O" N3 A
Per Serving5 p, J! g: L, x
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Calories: 241 kcal% H4 E' n9 p) _' z
Carbohydrates: 6 g
9 P3 G5 A+ O r9 [" A0 {! dDietary Fiber: 1 g
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Protein: 21 g
1 L2 u. c% m: xSugars: 1 g * [, p0 A6 c0 g4 m# n M( M
( Z4 w' B: j8 l9 z- w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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