 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:% w5 A8 N# y& [& r# r3 i
& [. @- d1 q E g9 R; P北美口味三文鱼菜谱, a! d L: J3 Q+ O& J- v
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原料
' h5 r, D" H- G V' h* u. S# P& d1/4 cup low-fat or nonfat plain yogurt
1 g- c, `% W2 v& K6 f1/4 cup chopped fresh parsley6 W/ U3 y3 h, Q: Y
1/4 cup chopped fresh cilantro4 P& J' N) {2 f' `
2 tablespoons lemon juice
9 Q0 \; b& e8 n% _/ h1 tablespoon extra-virgin olive oil l9 s" C3 J5 z; I
3 cloves garlic, minced
" x, {/ ^( C$ r# |6 T' H1 1/2 teaspoons paprika& D( ]+ W2 z1 O2 x8 l! s
1 teaspoon ground cumin
* _# c6 Z6 c) ~1/4 teaspoon salt, or to taste3 A) I* R) q( ?# x( V# t7 |- P
Freshly ground pepper to taste
4 T) Y. m2 E. T- r9 v9 T% ~' N0 @4 (4 ounce) center-cut salmon fillets (see Tip)
8 n& [. O' o Z1 lemon, cut into wedges
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( T, M4 s" q" U: G3 j7 P q! P6 {做法:* ~ I% Q1 P2 G
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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! ~9 k( r* _( }( o2 s k6 u+ FMeanwhile, preheat grill to medium-high.( _# P% V/ x9 P+ {, u# n! n) Y
$ @; C) j: r4 p+ fOil 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. ! A4 R8 X# w' h4 I# D1 f
A+ C' R0 I0 ~2 x0 m/ WYield: 4 servings
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5 q) [. n' a3 |6 y4 S) p/ K3 d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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0 ^ t3 [7 r: P& ]0 P营养表
* u, \/ r |' c/ i: W* fPer Serving2 ?$ B E: O+ p; N6 c
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Calories: 241 kcal
( H$ W. t+ ]) uCarbohydrates: 6 g' j& l/ V! `# ]/ V& x4 N' i
Dietary Fiber: 1 g2 ] N1 k7 }6 }# y
Fat: 15 g' I" N5 z7 z& _3 s0 `& n
Protein: 21 g i; v `% |( P( h8 U( x* @
Sugars: 1 g , m: J5 [, p$ ^8 q6 `0 A
8 m. s6 r# @ y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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