 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:# @- _# d, b* O1 K- C( d( g: k
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北美口味三文鱼菜谱 L$ Q/ z6 C4 g+ A% {- h
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1/4 cup low-fat or nonfat plain yogurt+ \4 C+ Z6 l. h: f: H; Y
1/4 cup chopped fresh parsley# r: Y* l1 U7 g) I: ^( o
1/4 cup chopped fresh cilantro
9 @( n; @4 D9 f4 Y/ y5 b( o( c2 tablespoons lemon juice
# O0 t2 k& t5 y D3 w9 _3 j8 n: S& j1 tablespoon extra-virgin olive oil
* e1 ]! [( P [/ X, Q1 o3 cloves garlic, minced+ d# O' @, r: G/ n: x$ s' i. z( U
1 1/2 teaspoons paprika& n5 c: L. x+ f6 _
1 teaspoon ground cumin
5 X& A! U; @5 ~. S1/4 teaspoon salt, or to taste
% H. A, Z6 M/ L- o X% o" IFreshly ground pepper to taste
! F7 q# ~" A8 Y1 {4 (4 ounce) center-cut salmon fillets (see Tip)- |+ L0 r+ _/ Z& U
1 lemon, cut into wedges
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做法:& \' h$ o# C$ R! V+ S! {
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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7 r$ O+ A" J- @% Y! [6 D# d$ j3 w8 ]Meanwhile, preheat grill to medium-high.
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4 [/ R$ o8 t) w3 N7 O0 |& u# r" rOil 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. ( O1 v: ~0 C. w% m, R6 E% P
1 N$ h% a# ?4 I. e RYield: 4 servings
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- a r3 H& s' B s( s* Y4 s* b/ l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
4 F' s* Q. @- ^+ ?, \ [6 A8 e2 CPer Serving2 k/ Y9 o% A! m$ |
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Calories: 241 kcal2 b) g2 e7 e& o' k+ f* ]
Carbohydrates: 6 g# k4 Z& Z, L$ `. b) t- f
Dietary Fiber: 1 g6 U& F2 R# Z& T+ J* K
Fat: 15 g
4 V. A* ?% u' L0 ^# R) k, jProtein: 21 g
0 T" y+ V9 r# ~$ i# G/ {Sugars: 1 g
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1 Q% X; S1 m K' y6 a4 U) ]0 l! O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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