 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:: H. B a' M, V& I% E
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北美口味三文鱼菜谱$ c5 x% ]/ r- a+ P# G9 h9 h, K
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原料
( F3 D o6 W2 d1/4 cup low-fat or nonfat plain yogurt8 R+ g0 \* j% I8 \6 z% s) H: W
1/4 cup chopped fresh parsley% R, a1 W" g0 X$ R0 R
1/4 cup chopped fresh cilantro- i4 F& f3 W# ~. D' @
2 tablespoons lemon juice" l1 Y5 ]! c4 b( o2 u: p ^
1 tablespoon extra-virgin olive oil' o" D7 k3 v% x8 F; n9 |& b. ]% S
3 cloves garlic, minced$ K# D. l6 M! o9 [, w
1 1/2 teaspoons paprika
5 C1 ]1 H. g8 L! N+ e( f1 teaspoon ground cumin1 r0 K- S9 f' n: k, f( n
1/4 teaspoon salt, or to taste
3 l: U! N* k/ c# R$ VFreshly ground pepper to taste. P5 t' ?3 T- w2 D
4 (4 ounce) center-cut salmon fillets (see Tip)7 ~6 l! ?5 b; c8 d3 F
1 lemon, cut into wedges ; [; L( D7 z. M" x' ^0 r
. _" q! ]: X1 I0 s+ E做法:: o; k/ L1 {8 ?2 I- o
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.9 q( t1 T K- p, @
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Meanwhile, preheat grill to medium-high.+ Z. x: z: U, z# _, c
* I7 o1 W' \7 wOil 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
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+ t, C6 O& M) @) y a# [+ D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 J: u2 B, E1 ]6 D. P. ~
Per Serving$ d& r, @: g6 x1 {4 i; }
$ x6 _4 y9 y T* Z {3 f8 }! rCalories: 241 kcal
6 e$ T, p# [( m7 e! B8 Z9 ECarbohydrates: 6 g
$ z- p2 S! P% ] {0 m' J0 f, dDietary Fiber: 1 g" f5 @; [4 S; S9 |, f1 L1 ^
Fat: 15 g
* n q. r4 A! q/ _0 yProtein: 21 g
# g; T5 Y+ D9 S+ K2 bSugars: 1 g ! @! P- C3 n M$ Y5 Z( [% q+ r
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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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