 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:7 E( O6 J6 E+ ^8 a0 z" y
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北美口味三文鱼菜谱: H2 K. J. U7 Y2 V
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) h+ j! {9 c$ D, K3 Y1 A原料
5 ?- ?% `/ p% p$ w4 d1/4 cup low-fat or nonfat plain yogurt
+ k' \% o. m) y0 [ a4 }! M1/4 cup chopped fresh parsley
- Y$ R* M' G! H2 U7 h1/4 cup chopped fresh cilantro& ?6 m, U7 F3 S9 g# j. ]% |* j
2 tablespoons lemon juice" U) i- ^3 G/ h. h1 a# B; |8 m
1 tablespoon extra-virgin olive oil" D; y: O, U X) g6 G2 Z$ W
3 cloves garlic, minced
! ~9 g& G9 G/ V8 a6 Z) C8 v1 1/2 teaspoons paprika; N' W& W) c5 b z
1 teaspoon ground cumin
2 {; n# o$ e$ \0 U1/4 teaspoon salt, or to taste
0 P% x5 Z4 `+ j5 @9 r0 X- S) RFreshly ground pepper to taste% ]. K! ?8 o+ ?
4 (4 ounce) center-cut salmon fillets (see Tip)4 r- M8 I8 G6 j) U
1 lemon, cut into wedges
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做法:7 P1 k$ ]9 R- s" ]& O! f* y: }
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.
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Yield: 4 servings
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, ^1 O5 B$ m' ^$ M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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" U4 d3 p/ |$ D& _3 v. l. E营养表% {& @/ U7 {( E
Per Serving- ? _+ \/ ]6 h u& }8 j% e, x( H
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Calories: 241 kcal
# J/ S, t; o+ F! tCarbohydrates: 6 g* C; I9 U3 T) K1 ^8 x- Q/ @
Dietary Fiber: 1 g
' ], G# ~' o1 r% s. C1 b# W9 dFat: 15 g
) X; T1 n( V2 {Protein: 21 g
- W2 ^, E* ]# f4 w6 C; OSugars: 1 g + h" u1 s% V- q% L% S
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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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