 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:( Q7 Y" w3 w3 ~9 F+ T/ z
2 P. {: b$ ]1 H) ?& X北美口味三文鱼菜谱
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1 @! M8 x8 u X原料
' @' R" k; N1 G* n4 H) [1/4 cup low-fat or nonfat plain yogurt8 X; H* a0 x/ H9 ~% C2 W
1/4 cup chopped fresh parsley
: y. M! ]4 x+ P6 K$ j1/4 cup chopped fresh cilantro& y& X% ^" w+ V
2 tablespoons lemon juice
9 m' S- G3 j {# Y* @1 tablespoon extra-virgin olive oil
+ h: r' r3 T0 W7 P3 cloves garlic, minced8 _$ Y/ w5 Q) r
1 1/2 teaspoons paprika( H, ?0 g; v* @# i% F$ M
1 teaspoon ground cumin* e- v9 v0 n* J! i* Y
1/4 teaspoon salt, or to taste
d. q* @6 x, F, f- B6 kFreshly ground pepper to taste
! U4 I6 i% F' w- G, L, }+ ?4 (4 ounce) center-cut salmon fillets (see Tip)$ E" A: [( z v
1 lemon, cut into wedges * H2 I) G4 K' d, j# w2 @. ?
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做法:; E. q( p) \" m
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., R5 [) I7 E3 q# m, _- m
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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. + j5 ?* }+ X( |1 ?2 e
1 M( K: b7 P+ k) MYield: 4 servings3 v0 ?( O; k7 S( d6 y: d4 e: y
! [: Z! S: }4 S' X& x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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* T0 i' G% p7 A9 h/ ]: T( K4 l6 V, e营养表
7 y* c& D0 Z9 K- ?& L8 ]Per Serving
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: b4 I4 k4 c2 `. e1 @Calories: 241 kcal
3 h" Z) @2 r8 P8 hCarbohydrates: 6 g. O6 m9 \- U. t# g
Dietary Fiber: 1 g' Y' e2 T) E7 y; I) Y2 V
Fat: 15 g! [: E9 `% ~! {4 n4 h
Protein: 21 g
( {3 Y" t1 B, {) k; `: U. R+ ^Sugars: 1 g 5 V2 y8 }/ l* ?0 x* U& K9 o
7 ]7 b2 R1 T1 B" v! G; W0 G' V! E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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