 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:$ r5 K; [& |+ a8 O
* I! @3 d7 ]- l0 x) x! B9 Z ?北美口味三文鱼菜谱% e/ E, l" P/ }' s1 _4 ~5 n
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原料, O) y& U4 o2 C
1/4 cup low-fat or nonfat plain yogurt
6 d+ p' y+ }5 s) v1 _/ [1/4 cup chopped fresh parsley% Q* H& B: _" {: x6 c! k4 j0 j
1/4 cup chopped fresh cilantro
# w+ d' v+ ]* s2 J$ v$ Q1 y: l2 tablespoons lemon juice' z# A1 t; B1 ]' Q2 C
1 tablespoon extra-virgin olive oil. A, F/ K: [" M9 _8 o
3 cloves garlic, minced" d$ {/ }4 B- C9 R. P
1 1/2 teaspoons paprika
' l0 k8 n9 ]* E- B6 p1 teaspoon ground cumin
7 |- e1 O3 w" h- L: E* r1/4 teaspoon salt, or to taste
+ t% H- l% B, zFreshly ground pepper to taste
a2 p8 X. Q4 ^" w7 ^4 (4 ounce) center-cut salmon fillets (see Tip)- ]6 ^: [! L7 I* h& y
1 lemon, cut into wedges 2 ]7 |) t! M9 T+ h- s2 b: Y
7 X; L# |1 e" T做法:( Z- _% ?6 e8 B# E
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.1 T4 @/ N7 m! O1 A9 t
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Meanwhile, preheat grill to medium-high.' |& @3 y+ Y# Z, Z+ {9 `# Q
$ E1 Q/ Q4 I9 t0 U5 Z7 T7 lOil 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. - x1 h" f/ L6 Q# |# @
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Yield: 4 servings% P; d& {! t/ T8 g8 O
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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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) r0 A7 n- t" {% i& Q! `营养表/ e( w1 M, t( C" T
Per Serving* a4 T% {: }. u0 E* P7 S5 S1 U
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Calories: 241 kcal, L' u2 \* @( A# A
Carbohydrates: 6 g% I" O; f# G" w
Dietary Fiber: 1 g# l8 k' U9 ^% ^# i* l. \8 @+ U+ W+ f
Fat: 15 g
+ w6 n- s3 j8 p# W; vProtein: 21 g
0 t$ N) F& R* w; B }' {8 d* GSugars: 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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