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:
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8 g* i, }0 i9 t' i北美口味三文鱼菜谱
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原料7 P9 Y5 U$ K0 B O R: l- s
1/4 cup low-fat or nonfat plain yogurt
, l4 o# f0 i0 y& m$ y1/4 cup chopped fresh parsley
0 M3 p/ ^& G4 G, R0 p1/4 cup chopped fresh cilantro7 L* K4 ~1 H( G: b- t
2 tablespoons lemon juice
) m. B( n1 y( ?1 tablespoon extra-virgin olive oil
' O6 E5 Y. g+ o0 u5 h0 n3 cloves garlic, minced0 g6 }5 D, G4 n/ A% O
1 1/2 teaspoons paprika
; M; i6 B, x0 M) D4 ?6 ~1 teaspoon ground cumin
, B! J+ P6 O; O1 t. i% J) j2 C1/4 teaspoon salt, or to taste+ I8 d# O& f) H/ B) i2 h6 V- K
Freshly ground pepper to taste
- J3 U% c) h0 @7 Z% m3 H4 (4 ounce) center-cut salmon fillets (see Tip), f+ R# {% ^" @2 o% F! p4 e
1 lemon, cut into wedges
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/ R/ p4 I+ \2 Z做法:8 v5 j Q( J6 l; D$ j
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., M) {! T' D! X, }% ~4 d1 D4 G
) s" X% A F/ N1 _9 BOil 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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& f1 g, j3 ]$ M5 _不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。: Q, Y9 d! R0 ?7 S ]
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Per Serving3 A& w8 M* |& X# N8 E" P R& T
0 L8 C v a R1 A8 ?1 hCalories: 241 kcal' p% j: v3 C( S
Carbohydrates: 6 g
5 O( H5 h' M' M" m3 Z# O' ODietary Fiber: 1 g
4 _1 \; {6 B) jFat: 15 g
" ]$ b M9 }3 k- o6 ~! |! ]9 cProtein: 21 g2 ?( A" W* \9 M9 [
Sugars: 1 g 4 Q+ D0 L N2 G6 B# w
7 S) ~8 E5 D& J, w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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