 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:+ Y7 m7 n/ E; P; Z; L, f) z1 Q
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北美口味三文鱼菜谱
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原料, w" t- o4 P/ R. N+ W, |
1/4 cup low-fat or nonfat plain yogurt
% B9 Z7 b+ R& S, N0 h0 v+ i1/4 cup chopped fresh parsley/ K* ^1 q' Q$ k
1/4 cup chopped fresh cilantro
( c5 `4 ^/ p3 a+ ~2 tablespoons lemon juice/ l& a2 s8 Y% h3 [8 W
1 tablespoon extra-virgin olive oil
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, x8 v* P% V: J1 s8 N1 1/2 teaspoons paprika
* B/ k$ @& ]$ ]! J& n/ g1 teaspoon ground cumin
$ h* r- x8 {5 d& `- c2 v, N. [, ]1/4 teaspoon salt, or to taste0 I9 T9 }: M! _- n6 j
Freshly ground pepper to taste X, I/ I& | d$ c1 h3 G% N7 q0 R- ?
4 (4 ounce) center-cut salmon fillets (see Tip)
6 o# F9 C% ~' h, |$ f1 lemon, cut into wedges
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做法:; y/ f1 [( o) O, b6 k$ V6 \1 k1 Y5 h
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.
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+ M% \- J( J! y% eOil 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% ]( B. R( X4 q0 n) Z5 {) m9 O H
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不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。4 {: b' `) F+ l; \4 G; V o3 C% l
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营养表: ] l8 b2 b6 L2 G3 u9 @! J
Per Serving
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Calories: 241 kcal/ r' s I/ @6 T, q% r; o
Carbohydrates: 6 g' H, E$ B3 b8 Q3 y7 ?8 ?
Dietary Fiber: 1 g
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Protein: 21 g
" H" ~( X% ^! x1 R+ f# a! T4 `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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