 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:& A" X5 `: N' m1 V. ^. d4 J5 L
7 S; T0 k: B% {; E: k北美口味三文鱼菜谱
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原料
7 O% R$ f; z- V6 G6 d1/4 cup low-fat or nonfat plain yogurt
1 G' U! M. a4 D8 {6 D1/4 cup chopped fresh parsley8 f- d, K4 x0 n* h9 K- z& z
1/4 cup chopped fresh cilantro
~. m$ |- b/ d2 x( w Q; N& H1 y2 tablespoons lemon juice
l1 |/ b2 m' J/ s1 tablespoon extra-virgin olive oil! [1 e* t9 p+ X5 Z
3 cloves garlic, minced
' n) s% l j5 I2 h8 M3 S# S0 y$ I) H1 1/2 teaspoons paprika. f$ T; O" Q$ X$ [& Z: ]( A5 g% @3 J
1 teaspoon ground cumin
; ~# l B, p Y2 t+ R2 o; F1/4 teaspoon salt, or to taste
# E' Z+ I% ~3 y* X ZFreshly ground pepper to taste+ t1 l. p. C+ t1 ?1 X
4 (4 ounce) center-cut salmon fillets (see Tip)% s6 F0 ]1 J6 m5 [+ o0 S
1 lemon, cut into wedges
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做法:+ [( D+ h' a9 `7 ^
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.- {* C8 d' X" a4 t3 r: q m4 _
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Meanwhile, preheat grill to medium-high.
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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.
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6 y0 h9 @3 J: J" H3 wYield: 4 servings W/ j3 {, \8 A* F! b P
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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。# V; ~$ i' d* y7 p) v- q4 i8 t
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# M% E# w+ j6 Q0 _$ O6 S8 M" B$ X营养表* b* A3 l) E! S0 _' K! ]) q
Per Serving7 G9 L( z' d0 _6 _! q+ {
. H/ P* k+ b- h2 N( b% r6 x; jCalories: 241 kcal3 Y0 E, @0 k$ i5 Y, J( F1 P+ ~: U
Carbohydrates: 6 g
/ t+ T6 M3 J3 K7 |3 j4 r1 mDietary Fiber: 1 g2 p+ W/ Y5 r, o
Fat: 15 g# q7 }2 V0 X' _' C; C! {, l1 ?
Protein: 21 g" ^0 h' i$ W( S9 w
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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