 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:
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北美口味三文鱼菜谱( @* S# d8 k# i. H
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8 v! g4 R9 Y! l/ U) _( a原料
! ~ J3 ^+ h( ]. G" r) {2 E1/4 cup low-fat or nonfat plain yogurt: L( |! _! K3 g0 y8 ?
1/4 cup chopped fresh parsley) N- ?& i0 I1 C! x) P
1/4 cup chopped fresh cilantro0 Z3 R' g1 }+ }) y! C" l- \
2 tablespoons lemon juice3 o d. k! P% _8 z! E
1 tablespoon extra-virgin olive oil. J. n5 Z7 s3 z! ]2 G4 Y1 p
3 cloves garlic, minced
) I# |. r9 t: p# N: h1 1/2 teaspoons paprika: Y4 c3 N- s* I
1 teaspoon ground cumin- W0 x4 j: F9 P( U; n- y5 j
1/4 teaspoon salt, or to taste
) \6 T+ N3 b; O% q F; }! k _Freshly ground pepper to taste
/ Z& b v( |5 ?/ B1 d4 (4 ounce) center-cut salmon fillets (see Tip)0 G7 e5 V. Q2 w- z4 Z2 l. K- v# {
1 lemon, cut into wedges & r* b8 s5 N. @
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做法:
4 _5 Q3 A5 f" g- ~% r 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.5 P( I7 C G2 O0 j5 G8 m. ^
( S0 k2 U5 T, T0 m/ w: ~& A! }Meanwhile, 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. 2 V- U2 I2 Q0 Z* E
7 _3 q) \4 K/ o3 GYield: 4 servings: [# q1 e8 z# ], C
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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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- n4 I! a" u: D) c ~- L) F- i' p* z营养表+ V: l p% H: e
Per Serving, q x) z0 t5 ]$ `6 G+ h
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Calories: 241 kcal$ D+ p; _2 p0 d4 g% g1 _3 a/ Y8 C
Carbohydrates: 6 g1 J! c8 c, z0 J8 Z
Dietary Fiber: 1 g2 t- o, b$ ~$ o( l- |7 m# J" A% o
Fat: 15 g& w7 U6 J, p; m; D
Protein: 21 g
. W+ V+ h5 s: x( DSugars: 1 g / @" x+ q( O* `9 r7 f
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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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