 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:
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2 l' i) Q3 G* C1 K4 C( t6 ]. j北美口味三文鱼菜谱, D4 o. i3 p! m% B# r( X- Z
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; u; ~8 `- r# \3 {5 L5 b原料: g/ Q$ p6 y& D! h' I; O
1/4 cup low-fat or nonfat plain yogurt
- y3 j) N/ B7 V( e5 ]/ \; v1/4 cup chopped fresh parsley# P( p8 v( R) J# X
1/4 cup chopped fresh cilantro8 F/ n* _0 q3 V2 b) X- a& ~: [
2 tablespoons lemon juice
. @. N3 L* ?) o- s9 m: j7 f1 tablespoon extra-virgin olive oil
! f# M1 m& m/ Z, s. f* z3 cloves garlic, minced5 V& e5 ]) B! u3 t
1 1/2 teaspoons paprika; y6 t, |# ]* v; J0 j+ q' ?
1 teaspoon ground cumin
_( F2 a( t+ C8 e( i* N( r: J1/4 teaspoon salt, or to taste8 x4 i# m c# B) {
Freshly ground pepper to taste
$ K" }1 ^ I" E( K; u4 (4 ounce) center-cut salmon fillets (see Tip)% F7 @1 I$ S7 b3 M. u
1 lemon, cut into wedges
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" X* ~& [/ w8 }$ Q& J做法: p7 y# L" X- y) d! K: D
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.( I: X3 E2 x F, ]* W
3 a8 r& u4 b+ ]0 c: S `Meanwhile, preheat grill to medium-high.
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* f( @' P0 b( t( r7 G. w# ZOil 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/ L! b2 v; G ^* ]+ d
4 g8 t) U7 ?6 p8 a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
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. \) q; |8 ]; ?: I+ s! ZCalories: 241 kcal8 |+ ?" g+ U+ K7 j( P2 L5 l3 _
Carbohydrates: 6 g( p! S5 G& u* R: x+ |, J/ V
Dietary Fiber: 1 g
, k( l# V& D- `+ _* L' p* N) ` H6 E OFat: 15 g2 m8 X( C. r1 D( B
Protein: 21 g9 d+ W: Z! X; i* J) E
Sugars: 1 g , X/ i+ m6 D" V
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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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