 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:" z) B" ^3 `* A F; Q) L
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北美口味三文鱼菜谱
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9 F; o5 r$ Z9 \原料# n8 t) J8 d" w& [5 o8 m
1/4 cup low-fat or nonfat plain yogurt
# f4 Z! `- V$ d# T9 b* g1/4 cup chopped fresh parsley, J0 T( ]2 B t* [0 D* ~
1/4 cup chopped fresh cilantro7 T3 @+ D% _% p9 u
2 tablespoons lemon juice
8 V% J) }) p# Z% H1 tablespoon extra-virgin olive oil
2 Q, m) m/ n2 x( K/ e3 cloves garlic, minced
% c/ T' c; Q! @" \; a1 1/2 teaspoons paprika
# y7 E" W4 q/ Q4 P M; q3 }1 z4 [1 teaspoon ground cumin
) A# _: j8 A1 g/ [! m, F# `1/4 teaspoon salt, or to taste& r$ \) R* I2 D4 S" O2 q( ]6 U0 E& h
Freshly ground pepper to taste! H5 j1 b, P$ }% V
4 (4 ounce) center-cut salmon fillets (see Tip)
3 c' |1 ]! q0 S0 f+ R1 lemon, cut into wedges * Z; y, T! A. r
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做法:
3 j9 W+ f: b1 ]; FStir 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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, X1 p' e" E+ E9 D( B' ~' M; kMeanwhile, preheat grill to medium-high.
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" y' U; \' ^$ q3 SOil 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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# z2 ^2 G; I( D# q! ^; k2 fYield: 4 servings' ^% Y+ \1 h# Z0 M9 \7 _
8 a) p. s: X$ ~( S" @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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0 H, a s( C6 H% C营养表% o1 U' L# ^# p( X) @
Per Serving
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# X# j3 T8 ~" M4 R3 E: U/ dCalories: 241 kcal" t* Z6 [7 ?) `5 c
Carbohydrates: 6 g
/ C3 g1 U. @9 E) B5 U4 {Dietary Fiber: 1 g
$ ]6 `* D' Z8 z- ^, H: p) }Fat: 15 g E6 o( {& u6 `+ Q& H
Protein: 21 g
% Q2 E& }3 B+ G9 TSugars: 1 g + ~( W# K, M: u1 A3 Q6 @; g8 I( o
4 l( Z# f5 O; ~* u; M8 {. }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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