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:0 T5 b9 X, b4 J' W
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北美口味三文鱼菜谱
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原料
3 o" D4 A3 b& u9 e0 I5 z0 ~" i1/4 cup low-fat or nonfat plain yogurt
! ]8 c# b6 V- g/ a* a- D; o+ I1/4 cup chopped fresh parsley/ p! i1 q) P6 U5 l+ N
1/4 cup chopped fresh cilantro
B# @! w' J( E0 `2 tablespoons lemon juice
5 p6 } @& a! p) ~$ K1 tablespoon extra-virgin olive oil
7 K* K& m# x- D* r+ s# S& M3 cloves garlic, minced4 P9 n) ]5 F& z$ X9 c
1 1/2 teaspoons paprika/ ?; f# C! ? R# E
1 teaspoon ground cumin4 F. u& F* h: T0 a' r- c
1/4 teaspoon salt, or to taste
8 T. b: r3 [1 {1 ^; pFreshly ground pepper to taste4 k+ c3 R) D, n7 T( X, W0 t/ c" ~
4 (4 ounce) center-cut salmon fillets (see Tip)
# n t& e6 p/ h/ l/ d1 lemon, cut into wedges ' [, l, n6 u& F% {. R
. K2 J( M) p$ A* y5 K做法:
1 Y1 g6 D* L1 ~& G' A5 T$ }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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7 m( ^# k' b! V' ]: L' T% a8 t4 `) kMeanwhile, preheat grill to medium-high.9 ?1 I. B7 ?& E$ W. q4 l |
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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. / \5 q E8 r6 H7 a+ S
- c6 s5 Q! p0 ^+ B4 BYield: 4 servings1 i! T) K" C9 ^! f ]; C
, Z/ g, u1 \. }4 i& g; \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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! ?9 c2 |' G( }: `9 MPer Serving
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Calories: 241 kcal
$ @: [( x5 \; kCarbohydrates: 6 g* f( |0 q' C g7 [. h
Dietary Fiber: 1 g
+ I# _$ `/ D6 }' u4 @8 EFat: 15 g! j& _7 V3 ]2 F. L! Z# B: D: N& S
Protein: 21 g7 C, W }+ c* ]+ i5 P+ l
Sugars: 1 g
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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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