 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:" m3 g, Y$ T- j% J: _0 X& h
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北美口味三文鱼菜谱0 N7 X" h! G8 h+ x" {! o1 F8 I) Z
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% _/ [" t- ~6 o0 I" A原料
" v9 P: D: G( F+ d+ `8 a% W F7 x1/4 cup low-fat or nonfat plain yogurt
+ {" j% Q: y% c; a# ?3 j9 E- l1/4 cup chopped fresh parsley: H1 ?9 t- B i( H7 P# [& e1 l
1/4 cup chopped fresh cilantro0 Q I9 Y/ E, c8 `5 Z! N! G
2 tablespoons lemon juice
7 f' H7 y+ v- b; N' u! M# A# v1 tablespoon extra-virgin olive oil4 S0 g* `3 ?1 ^! O: X; g% u/ m
3 cloves garlic, minced( a% R* U% f+ f, J' r9 w
1 1/2 teaspoons paprika+ v- D1 |4 ^" o |/ g! ?3 X" V% o5 d6 Y
1 teaspoon ground cumin
/ e8 i# Q+ q) k1 S- k1/4 teaspoon salt, or to taste
4 F8 {+ Q7 \) f$ N0 G( P% \Freshly ground pepper to taste
* o( {2 p# t1 c3 w4 n4 (4 ounce) center-cut salmon fillets (see Tip)0 d" e* v. k1 A& m/ x+ \% c; K
1 lemon, cut into wedges & U! Y" ?. M: B: k% Y4 F
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做法:
8 W3 E: c% Z ?" u3 @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.( w ~& b, b* k: Q" o9 j
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Meanwhile, preheat grill to medium-high.8 f1 M0 [ Y8 l m* w4 P* I
. Y: n' P9 p1 J( `6 LOil 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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+ ]' L4 b: M% _- a; U3 @7 M- |Yield: 4 servings
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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。
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营养表
: A' S' l( I6 S4 ?8 _9 a* ~Per Serving
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Calories: 241 kcal
& ?8 [' b. P$ eCarbohydrates: 6 g
; B2 u; F) e6 x \# ?1 t8 GDietary Fiber: 1 g) y2 `# s1 W a, o! S3 e
Fat: 15 g2 x a e' a( C* c. `3 G
Protein: 21 g b0 R* s# W/ _, O! ?
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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