 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:* M" C" P: O' @2 I
7 F+ v& e4 n( K) M北美口味三文鱼菜谱' Q6 Z' W" j! K. C$ q6 [) _) V& q* E
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原料( p+ {/ b7 w5 b. u. g t
1/4 cup low-fat or nonfat plain yogurt
2 T/ ?5 G6 X* S* \" ^! d H. w1/4 cup chopped fresh parsley$ |1 u" ~8 @, x
1/4 cup chopped fresh cilantro, U! @, l/ z% g ^4 }1 m [/ J9 l
2 tablespoons lemon juice, {; s! K" F' Z
1 tablespoon extra-virgin olive oil
6 O3 J8 c8 ?5 u- O3 cloves garlic, minced
4 [$ I, r) S) f R) x V1 1/2 teaspoons paprika
, r0 ^& P) b0 a/ |# ]1 teaspoon ground cumin
1 q' F+ T+ g( j# Y4 E |: B0 B1/4 teaspoon salt, or to taste6 i6 m& o8 o7 g' |5 m# b
Freshly ground pepper to taste
- H' N+ K$ o" o: {/ |4 (4 ounce) center-cut salmon fillets (see Tip)' `4 H& S) \, l2 e$ X! u
1 lemon, cut into wedges
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2 }- J/ L9 q( _5 x5 F做法:
% R. a6 n$ z' I( X. MStir 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.
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Yield: 4 servings1 s9 H# n- ]. y# y, p: k# w' U
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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。
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. I- O- T2 j! s# R& L; {/ p: `' j营养表8 Z* p. @* F% |
Per Serving
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Calories: 241 kcal2 \2 ^, ?% K* \/ z- e+ C- x: y
Carbohydrates: 6 g) ?" x- e& S) V9 _$ ~
Dietary Fiber: 1 g t# }! }; p# m) K- o3 a# n8 }7 m
Fat: 15 g# K1 y5 |% Y6 N n: ?; [6 X
Protein: 21 g- e) E2 Q6 m) p" `8 C3 |
Sugars: 1 g 8 L: z1 I+ A1 J6 q" G& z% L
9 Z. P5 D; H6 |( e; ^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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