 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:6 m5 h+ C; h9 O R1 F
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北美口味三文鱼菜谱0 P' @: b/ S# r/ s, L4 O
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% M4 v, F" P8 N9 G* g- h F原料
0 j- r3 t+ |: N7 m6 t; A4 J6 K/ U; P' z1/4 cup low-fat or nonfat plain yogurt
7 x3 C' h% v& ^# f _1/4 cup chopped fresh parsley8 I/ D& E) l9 e+ i
1/4 cup chopped fresh cilantro! a! \$ y4 _. D; [* P9 u
2 tablespoons lemon juice
0 a' }# I+ k* e9 f/ t+ x! ~/ Y1 tablespoon extra-virgin olive oil
0 y. R' D2 W8 X/ T: i( E0 O* I3 cloves garlic, minced
' n/ \+ M) c& R* J1 m6 ~* y1 1/2 teaspoons paprika
* u5 P) ^% h, i9 B; K2 r" @1 teaspoon ground cumin5 N4 S B+ G8 @4 D2 f
1/4 teaspoon salt, or to taste
# }2 f7 O7 H! `! P" pFreshly ground pepper to taste
. H& v9 R# Y) }2 i; `1 K. Y' G4 (4 ounce) center-cut salmon fillets (see Tip)
' M. i9 O7 d/ ^- \1 lemon, cut into wedges
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做法:
0 B: Y1 Y5 ^3 D$ k% k5 KStir 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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+ X0 n4 x- j/ J, t7 ZMeanwhile, preheat grill to medium-high.8 o% Q, i* h3 L- H$ R: l( k6 D
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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. ( N! k' R& ?: c' a& a$ M
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Yield: 4 servings, v; `3 ~+ w, H7 l
9 z: k7 y& L! ~2 f不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。7 t5 W+ Y) b/ r$ a
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: m+ u6 X, ?. v& R* x营养表
7 _0 Q+ S# T2 B0 H1 {Per Serving
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Calories: 241 kcal0 ^% E8 o r1 a0 `7 c# U4 z
Carbohydrates: 6 g5 ?9 t( N8 g8 [* x5 c" w' Z
Dietary Fiber: 1 g
1 ^/ C1 y3 A e. [( uFat: 15 g
! b& r+ B% b d& S/ KProtein: 21 g
# `. ~+ e( w9 I! e* ySugars: 1 g $ @/ M: z& ~ t2 H3 @; d# {6 s
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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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