 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:0 R. [. y' i& d& @" L* d( m
3 L0 c5 k, ?3 x) V$ i北美口味三文鱼菜谱0 H; S8 B5 }% ^( `
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( [# K. P7 ~& R4 K原料
; D% U% _& L% Q3 j4 ~1/4 cup low-fat or nonfat plain yogurt) X% U( \; s) o6 O9 ~
1/4 cup chopped fresh parsley+ t# T C) F- y) I7 {
1/4 cup chopped fresh cilantro
$ F7 v% @% K/ o5 T* C2 tablespoons lemon juice
$ M2 j& A& R* i* x1 tablespoon extra-virgin olive oil
; Y* s5 B0 t1 Q$ e) L: [9 U3 cloves garlic, minced7 X, \0 h N: o5 z& R+ s; L& c P
1 1/2 teaspoons paprika9 @$ k$ R/ s% C/ J& t: R) T
1 teaspoon ground cumin3 r2 Z* F, ^. p9 y* d: b: W
1/4 teaspoon salt, or to taste
4 _: A1 Z+ ~& J4 J/ T4 s2 HFreshly ground pepper to taste
0 _8 }" O, f. q* g% Y; k- h: ]4 (4 ounce) center-cut salmon fillets (see Tip)5 u& v, ^- g, K; k* V
1 lemon, cut into wedges 6 z2 u1 Z7 a3 J
) M, a6 f) p/ U0 r8 l# J做法:
P1 z, r' U. J+ z( t8 SStir 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.; j: z$ {5 t* _, @$ H
& d5 M7 {! K' I4 {& i: h. w; f0 iMeanwhile, preheat grill to medium-high.' h. v+ A2 n- \
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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. 8 ^, }7 R% V. h2 l
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Yield: 4 servings
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1 H' B' S, r7 R; I7 J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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T( X+ {+ ?2 f' ~* G% B营养表- S; v) ?) C& {/ T; N8 E: L
Per Serving+ m- @4 s% w- m$ G7 f
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Calories: 241 kcal
3 [- `% W7 Y* \' l% L' BCarbohydrates: 6 g
I) X: e9 z! FDietary Fiber: 1 g% O& g5 V" S/ S
Fat: 15 g
: u+ H; e, z9 ?1 rProtein: 21 g0 @' B# p3 v* V- M% K
Sugars: 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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