 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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1 B! l5 }+ _3 O M北美口味三文鱼菜谱4 j, i) V1 m t& a6 {
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8 ^1 q6 x. j3 ~/ D3 e: v原料
- f, O/ m. I7 a8 l3 \1/4 cup low-fat or nonfat plain yogurt
0 i! Q; ^/ ^6 _) f- G4 y2 C1/4 cup chopped fresh parsley9 O& ]8 Z2 Z- `3 w) |3 O- a
1/4 cup chopped fresh cilantro
~9 }$ K' e; [$ S( b6 h* p. H2 tablespoons lemon juice
$ l4 l* _1 I( V4 t- v% h1 tablespoon extra-virgin olive oil
7 u9 r" I/ o' _0 A4 q9 Q3 cloves garlic, minced
( x( l: D8 `. L6 V2 b2 W1 1/2 teaspoons paprika" U1 v: x% }% z5 E, q
1 teaspoon ground cumin8 o* t% m4 K8 x: g+ H
1/4 teaspoon salt, or to taste
r* j( [! {4 k lFreshly ground pepper to taste
! a, _& _) u- g" v4 (4 ounce) center-cut salmon fillets (see Tip)! C9 d3 }8 ]; a6 k
1 lemon, cut into wedges ( F. p1 j7 P/ l0 _/ \
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做法:
x- A- ^* @8 ~' J( [$ s7 ]Stir 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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. I X# \, I6 V) H3 p0 c8 n% JMeanwhile, preheat grill to medium-high.; u9 l6 m f9 z
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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.
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& r. ~' t1 w3 \Yield: 4 servings) g# u9 [1 Y. x) I0 Y& f5 k* E
% }. y" [- Y/ v0 z+ J, A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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, v8 r5 u7 D0 U# A% _) A营养表4 U; q9 O5 J0 a1 _0 w
Per Serving2 C# @, o# M' o: [$ f l
' L3 s% h" ]! j @) CCalories: 241 kcal
- g$ ^3 r2 U- [/ uCarbohydrates: 6 g
7 v5 q* n$ W6 v! Q5 N4 V" |Dietary Fiber: 1 g
) [3 k/ Q( ^% Y6 ~" zFat: 15 g4 d- D% w% D5 A$ w; a7 A \
Protein: 21 g
3 u) f# e8 n$ c, Q1 `, @1 ]Sugars: 1 g
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( a9 P' o! k& {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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