 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:! i. T' l0 Q. i, y) W$ c
) ~/ A% c: h# p8 ]7 G% M+ _( d北美口味三文鱼菜谱% u/ O4 ~! g% h) M+ C. i) G6 t# ]
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7 z6 w, ~1 ^' r6 z" P- D原料9 Y% z+ x6 D/ g4 U
1/4 cup low-fat or nonfat plain yogurt1 F; M* @% ?5 G+ ^% V( i
1/4 cup chopped fresh parsley: P3 H4 k" A2 v5 l* ]6 i
1/4 cup chopped fresh cilantro
3 k n" ` A: {0 t# `2 tablespoons lemon juice" a% h2 ?6 W2 ~# u
1 tablespoon extra-virgin olive oil
1 ]2 u4 l& F0 }. b; q4 L e3 cloves garlic, minced( Q0 e2 t" \: o( w' m
1 1/2 teaspoons paprika: o3 N/ y- d; I8 p" o2 R& J
1 teaspoon ground cumin
6 d; E$ f! W$ U, ?+ M" H4 ]3 w) u; I1/4 teaspoon salt, or to taste+ y6 [& ^, U0 S. H
Freshly ground pepper to taste5 s* M9 r0 w/ |5 T
4 (4 ounce) center-cut salmon fillets (see Tip)& @$ ^% z, Z5 ]
1 lemon, cut into wedges
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/ u5 ^1 `' T2 j做法:
" I% \$ @; p- }8 U( H3 U. eStir 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.- w# r* B9 k/ L3 e O/ M7 Z
& M( A5 U. z# L c' n7 LMeanwhile, preheat grill to medium-high.
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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. 1 [, O+ H0 T9 E# x
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Yield: 4 servings
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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" w- g. k$ k5 i3 m0 x0 S. F
Per Serving9 Q# ?) n# C1 V0 _! z( ~' c) Q
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Calories: 241 kcal/ I# `% C3 }9 F; t1 H
Carbohydrates: 6 g
9 P/ G3 X# [ _9 YDietary Fiber: 1 g
2 @' @, N: m- EFat: 15 g" U. @' h% T, d" w% q. o5 D$ U9 g
Protein: 21 g8 ]" P: O% c1 e% k% p" Z" r
Sugars: 1 g
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' y+ b; \! v/ u3 C* x4 S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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