 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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3 g+ N4 f1 ?5 r$ y/ F; E北美口味三文鱼菜谱/ p; f) ? I" j. N: @: O4 y* {
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原料
$ }' D$ w% C/ F# X: \6 D1/4 cup low-fat or nonfat plain yogurt0 d7 Z* p1 C% b1 f6 Q3 M6 n b
1/4 cup chopped fresh parsley
) L& B( ] T3 V+ l1/4 cup chopped fresh cilantro
1 K( }3 i& |7 ?8 q+ v$ ]3 k2 tablespoons lemon juice
: R6 r& V0 \$ |1 f$ S! f, s1 tablespoon extra-virgin olive oil3 }8 i7 [, h3 B2 h; w
3 cloves garlic, minced
, E% t. m# l5 W7 d; G3 n1 1/2 teaspoons paprika( @3 G& h8 t% H4 C
1 teaspoon ground cumin
0 m; n% g, p- a2 P. H' O1/4 teaspoon salt, or to taste( g; ^0 N* \6 J5 O" F6 h0 Z: O
Freshly ground pepper to taste
- h% r2 U/ Q6 ^4 V4 (4 ounce) center-cut salmon fillets (see Tip) X7 m; `+ t6 e/ @" A/ a; \$ Q0 e
1 lemon, cut into wedges
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- j& k# d0 o, S2 z+ m9 G7 y6 C做法:
0 ? Q5 Q, J% X: ~: a6 G0 v: JStir 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. F1 {9 m0 z: K3 V {2 f
" T3 @/ ?7 ]; }; \- EMeanwhile, 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.
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Yield: 4 servings
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5 d2 X* r {0 W% x p$ Y, [* z7 Z不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。8 E$ f, @ v: Z0 y; o8 U
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营养表2 O: K$ r8 y9 ?5 ? k. m+ E
Per Serving
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6 q: {% w+ \: Y4 k3 r2 }; y: dCalories: 241 kcal
: W0 U; {: o: @3 {Carbohydrates: 6 g& u) q& J& f* y5 ^* O
Dietary Fiber: 1 g2 i6 g0 f' {, Z, b' G! s- X/ F
Fat: 15 g
0 m# I. r- h V1 z4 i/ g2 QProtein: 21 g
4 j" v5 T( w2 h: e% GSugars: 1 g 6 G+ Z7 \2 Y( t% \+ b5 j
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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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