 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:0 Z9 A5 X& R' m, ? l
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北美口味三文鱼菜谱/ ?8 X7 R7 P8 o j( b
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原料8 a8 w& C$ ~& R
1/4 cup low-fat or nonfat plain yogurt
3 R/ o; C% |! d! Q; Z1/4 cup chopped fresh parsley7 `6 _' ~; V t9 T8 L- p" P7 }! G
1/4 cup chopped fresh cilantro, l/ S' V+ J! i' f6 o
2 tablespoons lemon juice
* U$ }1 R/ Y" s6 @1 tablespoon extra-virgin olive oil
" b0 m5 z# e3 |8 F3 cloves garlic, minced
- F: M8 \/ k) F% i0 a# O1 w5 s1 1/2 teaspoons paprika8 \& ]4 G5 c6 E. a
1 teaspoon ground cumin
: n4 C& x3 V# n2 {* O+ n. f1/4 teaspoon salt, or to taste1 Z$ o: `7 u+ J6 i. X4 G4 y
Freshly ground pepper to taste
5 E2 f0 V+ h3 D4 (4 ounce) center-cut salmon fillets (see Tip)' T4 ]: S% n: W+ v( l( R2 Y
1 lemon, cut into wedges
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做法:
9 t: L6 \. n8 uStir 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." z/ I8 w& N4 g8 F" G; ], J. \
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Meanwhile, preheat grill to medium-high.
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8 p$ h0 C) l* `1 z8 COil 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. 0 i$ K% k" ^& t
) h5 n5 r* O/ n0 p v# q9 E @/ wYield: 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。0 D7 N$ g1 O Z
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" y: j8 n5 x& f) P营养表" F/ I3 v& j: M# t
Per Serving0 t7 w( [- z1 c+ Z: w0 B
0 d9 t9 U: N% tCalories: 241 kcal
2 K. Z5 p; @$ r3 D$ Z- ~3 t$ SCarbohydrates: 6 g* I7 D& q) d: k' J$ W+ k
Dietary Fiber: 1 g \* L" G1 l& D1 K1 l( e3 M9 v
Fat: 15 g
3 }! |2 Y7 n7 u4 M$ \# L* RProtein: 21 g! e6 X9 ^! T4 f, q9 A }( m
Sugars: 1 g 6 l* r9 P7 I# i$ E5 b# g
$ i U* B' E" G( L4 F8 `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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