 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:" P. k+ s2 z6 `* W4 N- \
- \. Y0 }9 |2 A4 Q1 }% ~北美口味三文鱼菜谱
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- q; q2 b2 T7 [原料
/ A/ P! W. l# ]' d1/4 cup low-fat or nonfat plain yogurt" p( F- N( v3 [' F6 n0 M
1/4 cup chopped fresh parsley7 W% z) W9 N# `8 v+ A$ z' Z( F
1/4 cup chopped fresh cilantro( l! k7 S5 M( _3 M/ O: C
2 tablespoons lemon juice' I# T& R; ]# f. A$ n$ Z
1 tablespoon extra-virgin olive oil
# D% {0 F! O! k3 z3 cloves garlic, minced
B) U' n( Q1 N9 t! |6 u4 }1 1/2 teaspoons paprika
2 K( ~; y2 y: t# Q6 y( n/ ~( ~1 teaspoon ground cumin% @/ L: g- {2 C& p4 g" m/ X& U
1/4 teaspoon salt, or to taste
3 b' K: U, i4 XFreshly ground pepper to taste2 A4 ^) k) m& ]1 a3 }5 H3 W1 J; I
4 (4 ounce) center-cut salmon fillets (see Tip)1 m' O( q; q+ |
1 lemon, cut into wedges : r. B. a6 O+ ]/ {2 e3 a7 v: P5 X
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做法:
p1 @ N3 I+ x& y4 w+ @0 j4 kStir 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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9 a- B s& y N0 ^Meanwhile, preheat grill to medium-high.
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4 P$ Z% _' g2 {) j$ ^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. ' w" \" S1 I8 ]6 ^, W
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Yield: 4 servings" Q" n6 Q' a0 C6 I
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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。
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营养表- F( K8 F- v7 Z+ ?! Y# ?. N" Z/ v
Per Serving) M4 E8 o0 H" W, k& T4 ~
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Calories: 241 kcal @# ?- p- [0 ? R2 l
Carbohydrates: 6 g" X7 o7 f1 ?! v& a& Z) b! D
Dietary Fiber: 1 g
' y* U" B; w+ u2 nFat: 15 g
* B" |! [ E8 \! CProtein: 21 g1 S6 `, w2 C/ ^7 I3 U
Sugars: 1 g " m; ~! p' X; ~
2 D* }- b! k9 j/ d* _1 L6 v9 v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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