 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:; p) N' k3 Y7 s3 { n
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北美口味三文鱼菜谱
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1 k" n% V/ H% U% D1 t原料
8 P0 I9 o7 q9 X }1/4 cup low-fat or nonfat plain yogurt) z! U( N7 z) t) x
1/4 cup chopped fresh parsley: Z% M2 D. D0 J' @7 s1 O9 M
1/4 cup chopped fresh cilantro: I4 ] y) X6 C1 [5 l M
2 tablespoons lemon juice5 C. p, ^* V, u1 t( ~
1 tablespoon extra-virgin olive oil
% i$ b1 V( K- [; q3 cloves garlic, minced
& Y. S: c5 c; I; o1 1/2 teaspoons paprika
$ E$ s& n8 F" C% b' N9 L1 p( F1 teaspoon ground cumin8 B0 F0 ]. |: t( {
1/4 teaspoon salt, or to taste: X) D9 J- y, n4 c
Freshly ground pepper to taste
; t; D/ I1 B! J: s0 u4 v; K2 e4 (4 ounce) center-cut salmon fillets (see Tip)
% h) Z4 M5 Z* q; h! ?9 Y5 M1 lemon, cut into wedges
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7 \) z9 M% L. Q+ u做法:
! k/ I9 W( B! IStir 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.0 x" Y+ z+ t1 ]
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Meanwhile, preheat grill to medium-high.: C/ f/ ~8 Y5 i9 F
" n" J7 k; ~0 c2 T7 [# TOil 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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( l5 M, T$ B9 }& o. sYield: 4 servings. Z$ C( P3 r" F+ f/ b
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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。- J4 ~, M+ p& ~* |
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4 U" }) f7 K7 s. m( q营养表
* |0 R, R7 H8 L3 UPer Serving
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+ F# H2 B0 y7 x: ]/ BCalories: 241 kcal/ N1 D2 R( m$ Z
Carbohydrates: 6 g1 `" K- D* R7 E+ H( B% {
Dietary Fiber: 1 g
; T5 _! v2 N+ Z1 V, u pFat: 15 g
% M1 L, ~" N9 c7 Q( V" G( C5 lProtein: 21 g
& \& j! S: z- }6 w' pSugars: 1 g - c/ v# n2 |% R* ^
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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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