 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:* P3 W1 q& v U. L1 x* h+ k0 B5 _
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北美口味三文鱼菜谱! I1 R: A3 I9 Z" N5 r% _+ Z
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! H2 c ?! p: g( W$ ]原料
! S @& m3 X8 v: j$ w+ x! q1/4 cup low-fat or nonfat plain yogurt- \8 p7 d2 i# X; z% ~+ m7 l
1/4 cup chopped fresh parsley! w4 s: G v* j$ s' P: e+ u" e
1/4 cup chopped fresh cilantro% M/ T# r( e2 r
2 tablespoons lemon juice. y7 G' z I6 ^: v6 E3 o, c2 x3 t1 k
1 tablespoon extra-virgin olive oil' A: A i- l. h# c) P/ P9 M
3 cloves garlic, minced0 W/ R. l0 Y$ U
1 1/2 teaspoons paprika
. X# f; h( t- M9 ^! c1 teaspoon ground cumin
# I. Y0 |5 a8 F2 ]1/4 teaspoon salt, or to taste7 `, W. X7 C7 J/ N% `
Freshly ground pepper to taste$ j( ?* n$ r8 j9 |' p
4 (4 ounce) center-cut salmon fillets (see Tip)2 A7 Z; }7 D+ p
1 lemon, cut into wedges 4 J' y# p. [0 ]
8 q' C! i- Q9 E2 Z做法:
1 l: G. Z) Z& I2 x1 s& rStir 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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, ^& b5 r, P) K: M$ N7 p+ eMeanwhile, preheat grill to medium-high.0 \: {1 a/ ]$ ] D/ p+ r
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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. ; L, N$ a% |4 _" |
% L) d, ~' L' [0 z" nYield: 4 servings. p2 u9 j1 x# o `( V+ @
6 E4 ^1 b5 p; {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7 {) V8 I# f0 W& X. I
Per Serving
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' j/ T# d; v$ B+ p, _1 aCalories: 241 kcal
: n) F% A5 ~) b% e6 c" mCarbohydrates: 6 g! g) A; z* O9 h
Dietary Fiber: 1 g. Q9 y3 t6 H# | z8 u; n5 d% \
Fat: 15 g
& Z; ]6 i; M, d& A; iProtein: 21 g
6 ~7 r0 \+ M" b6 }" DSugars: 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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