 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:3 ~ q, w j7 z1 @
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北美口味三文鱼菜谱* b. C4 x8 ~1 M5 F9 E
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# X( z! @3 W7 A$ i- W2 \* g) }原料
$ U$ K; ^4 b# V( N$ H1 M1/4 cup low-fat or nonfat plain yogurt
8 T$ \( r; @" ?1/4 cup chopped fresh parsley
. }: ^6 _0 ?, p" u3 I `1/4 cup chopped fresh cilantro+ @- y/ }, S7 C
2 tablespoons lemon juice
6 \+ `; E) b6 t+ ?4 `1 tablespoon extra-virgin olive oil
6 W0 Q% ?2 ]0 z4 w: e, ]4 c7 P, w6 e, o3 cloves garlic, minced
: G" n0 D Q$ m+ I* c( N8 v1 1/2 teaspoons paprika2 }* ?# l- c" K9 R) y5 J
1 teaspoon ground cumin
* H4 B, \# J b2 Z6 S$ w) s1/4 teaspoon salt, or to taste
7 e2 R2 ?9 M9 C+ G, f; UFreshly ground pepper to taste- f" }4 ^, V( k3 M/ z+ V9 _
4 (4 ounce) center-cut salmon fillets (see Tip)
2 |' E/ G2 _( z5 [# S1 K8 S1 lemon, cut into wedges
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% H( Z/ D: y: d4 b: A6 c8 X做法:
# B6 x! d1 G8 F. g! DStir 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.# B7 c( M' l6 I& S
( u' J) v9 O) J$ P) g& _0 [Meanwhile, preheat grill to medium-high.( O1 H& [/ n/ g, O4 x' v2 }
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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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1 {) m6 v/ ?- M$ ?Yield: 4 servings- J" U/ r. a5 U- V2 R5 Q3 o, P
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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; d( x+ B) TPer Serving8 I6 g$ o* N9 b
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Calories: 241 kcal
' U& x6 _9 y' t1 RCarbohydrates: 6 g
" O4 f1 K3 c' i; J- G. L0 UDietary Fiber: 1 g
9 T# H- O8 y; ~! Y; R" pFat: 15 g
1 A9 {- D x" r! m7 ^) h3 }Protein: 21 g q/ R3 k3 n: k) a2 W2 H; f
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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