 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:1 @' B; ^! e0 M D
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北美口味三文鱼菜谱
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原料' u4 X; V1 }! B& v! _5 @9 d
1/4 cup low-fat or nonfat plain yogurt
) a5 {# z* w0 L: i1/4 cup chopped fresh parsley% g" d# g% [, x; r% `" ?" ^
1/4 cup chopped fresh cilantro
+ y5 j- u! c+ D/ j4 w2 I2 tablespoons lemon juice% a& ~4 f4 _% a/ e# S4 y5 { O
1 tablespoon extra-virgin olive oil
3 X2 I) K' [0 u0 v3 cloves garlic, minced" k% _7 n$ g2 B1 H3 u {' ?9 K9 A
1 1/2 teaspoons paprika
7 U0 x6 t& M/ a/ Z' @ N% q1 teaspoon ground cumin
/ N( {. J2 X- x1/4 teaspoon salt, or to taste+ T( S) l9 T6 @7 @2 j/ P6 d d
Freshly ground pepper to taste
Y; D( ~0 }/ ]( q0 l; E6 d4 (4 ounce) center-cut salmon fillets (see Tip)
2 Z7 w) F' G7 L J/ {4 x1 lemon, cut into wedges 2 q5 A- o/ D% t2 A. T( X7 V
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做法:
6 J! C4 Y* F3 J" DStir 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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! _9 x" b8 c A: j* J7 P& o( M- 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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Yield: 4 servings) w0 k$ ?2 c2 _) E' O
# \( f$ `! T: Y' g9 d0 }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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营养表7 {/ E7 G, S$ v% S' I; l2 `
Per Serving
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Calories: 241 kcal
% y1 L8 ?. v4 Y9 h" a7 Y3 ICarbohydrates: 6 g1 s/ p1 ^6 Q. `0 f- I a
Dietary Fiber: 1 g/ I3 B( \! |& K' E6 A) V
Fat: 15 g" U8 V% @8 F0 w. h
Protein: 21 g
5 y( l1 B' }1 E: \0 v! [- n( x. vSugars: 1 g
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+ S) [- M% {0 d; {6 k& R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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