 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:; `! B8 ?/ Z/ V: A" h6 U# B
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北美口味三文鱼菜谱0 `+ V2 Q2 C, X8 W- ?- i6 E
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" V7 V9 t/ C) l原料" a1 |) s3 w# |, c% r& O
1/4 cup low-fat or nonfat plain yogurt3 Q) z! H6 y5 s0 N- r$ l
1/4 cup chopped fresh parsley
0 g4 t% W' }$ t- Y+ a1/4 cup chopped fresh cilantro
3 K) q6 D( p4 k2 tablespoons lemon juice8 E+ F% w2 f( |) m& U3 _
1 tablespoon extra-virgin olive oil, @5 u, ^9 Q; O0 {
3 cloves garlic, minced3 F: [. j- {( v5 Y* y2 ]- ]$ n
1 1/2 teaspoons paprika
8 Z4 e) `" E. E6 K* i1 teaspoon ground cumin
8 ]/ J& }, L1 M8 ~4 e2 U# w& V1/4 teaspoon salt, or to taste" L0 S" }) o9 O4 i
Freshly ground pepper to taste
( f# L- c* `7 x/ j4 (4 ounce) center-cut salmon fillets (see Tip)( ]" @+ \" R. q/ m( T$ g+ D7 l
1 lemon, cut into wedges ! |; s9 e5 I( Q9 K1 Y8 h$ G# m! v
2 h/ s/ n3 [0 r! C! @! `/ {做法:
7 E6 } B& j. W0 n7 tStir 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.
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: @ V! Z" N$ AOil 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. 8 T8 [/ V/ j( P9 U; ^
% h# e6 ?1 Z) F0 jYield: 4 servings: [& r( @9 f; U
) }, ?8 Y3 z- J6 H) O. p不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。! [) v9 f' k7 v% q
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7 y; c% i( b- r8 j. n营养表) d$ F; H! h, s. ~
Per Serving
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Calories: 241 kcal
' [2 m: O) c* r4 ^6 C1 L6 t' C8 ICarbohydrates: 6 g
3 p% @3 \8 l$ v6 U. ODietary Fiber: 1 g* z) j3 B9 Q- E. ~8 b
Fat: 15 g
@) n4 Z, H3 |2 \* ?5 H# P/ ~Protein: 21 g
7 U5 Y( z: E( ~7 o- o. ^: l6 fSugars: 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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