 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:( J0 [6 j/ j" J0 ]' @/ O. ^# N
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北美口味三文鱼菜谱 i2 ]* ?& ~, G% n# }0 q
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( t7 Z- ]3 U$ v" a5 q! E原料( y; F, b. M* \3 h$ I
1/4 cup low-fat or nonfat plain yogurt/ j1 N/ g; d1 b0 b* U3 n
1/4 cup chopped fresh parsley
0 Y! K: Q3 ]8 `& E8 @8 N1 m$ N1/4 cup chopped fresh cilantro
# f4 c- C9 R8 o! h+ s6 ?2 tablespoons lemon juice0 N! b, S5 J8 T+ E
1 tablespoon extra-virgin olive oil7 [6 N) x# U6 G: }
3 cloves garlic, minced
2 ]0 }6 r" m" \: n V1 1/2 teaspoons paprika( @5 g3 s& Y2 T9 A+ J
1 teaspoon ground cumin
c" g2 k# a, n1/4 teaspoon salt, or to taste8 V5 S) @ m/ ]1 \" j" g6 n5 N
Freshly ground pepper to taste- n* z- z: { K
4 (4 ounce) center-cut salmon fillets (see Tip)0 u% q: |, u, _$ {8 t, ^
1 lemon, cut into wedges ; L V" F4 E# H- S% ^; Y
) Y3 Z9 I3 r: i: \做法:
) W+ t- b( t. i; j) ZStir 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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) A3 u4 i' i2 m" ^4 mMeanwhile, preheat grill to medium-high.
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! A, R2 v: O2 q" k c) nOil 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. 1 B' _* a- I8 ^" N5 r
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Yield: 4 servings1 u( U/ @% s q2 H
P# @# _$ f0 l不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。# G- X7 ]* H- H; Q+ {
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( Q; L9 V$ h" W- R! ?$ K. w营养表
1 c0 n3 k% M# fPer Serving$ h# K* I# P: O
. H6 K7 Z3 m6 B NCalories: 241 kcal
) O. k- [( N& m5 b5 W. _$ [Carbohydrates: 6 g
, C! B" E0 r3 ?& R) j/ }0 QDietary Fiber: 1 g6 q! D: P' M" O: `4 u" ]' R
Fat: 15 g
: l0 {( g& I6 i$ w% n2 z" b8 L4 MProtein: 21 g
; |# {; B5 v2 }% n$ L5 ^# T' { kSugars: 1 g & V6 Q8 u+ H. a+ R1 y3 o! W
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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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