 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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" F! F5 K. a0 A% t1 c. o北美口味三文鱼菜谱
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6 Z2 @+ p5 P. s, V4 x" h原料( r" \/ J6 A, {, S5 w8 _+ R* R) @
1/4 cup low-fat or nonfat plain yogurt
* x3 ^# k: G0 R) R2 u1/4 cup chopped fresh parsley
2 ~: [* ?# }4 P4 p0 d* l T1/4 cup chopped fresh cilantro$ G) C, w/ W+ H. u5 I
2 tablespoons lemon juice
2 ]% j1 H2 Y {. v4 |1 tablespoon extra-virgin olive oil$ |& U8 A$ F; y+ ]. P3 G9 g
3 cloves garlic, minced
X4 Y# U3 E/ \+ G+ c1 1/2 teaspoons paprika
/ v0 B9 ~" L; x! G1 teaspoon ground cumin' K6 T+ C* N5 J) ]1 e5 J% f" W8 ?
1/4 teaspoon salt, or to taste
s: B3 r! ^7 C. q$ iFreshly ground pepper to taste7 u: O' ]* v1 c; e4 h% ?6 [
4 (4 ounce) center-cut salmon fillets (see Tip)3 I$ O) {: G% K' \5 r \5 T5 L0 ]
1 lemon, cut into wedges
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. S% i Z7 q( t# j做法:4 g# C5 d& Q2 ~( x, s& p' J; e7 r2 M
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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: S2 F( N( E5 g* M P& VMeanwhile, preheat grill to medium-high.* I; J! m7 V0 \1 H% a1 p
$ B# n8 d5 b7 ?# COil 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 q1 `, f! N# I6 U# @' O2 Q. M
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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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: e1 E8 ^, Q+ r% \* o+ V1 i营养表
- M5 O& E2 d$ s% M! T5 W, Q) bPer Serving
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Calories: 241 kcal
6 G2 b; H9 e$ y2 Q( ?5 S, a" JCarbohydrates: 6 g
& ^6 x* C2 X, o7 W" \0 p0 M( VDietary Fiber: 1 g( U/ s0 H8 o9 r. l; a1 l4 v& X
Fat: 15 g, s* ?' u! p* ]7 r: T
Protein: 21 g# Y, Q2 \* }8 J' D
Sugars: 1 g
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- [6 c1 }& H. ^6 q5 K3 ^2 O- D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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