 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:# s' y! h/ T& |
2 @1 {* ]: |7 j' R北美口味三文鱼菜谱# S& y3 G' [- L" ~& v x- V% P. \
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7 z q+ b' M D, F6 n/ c原料: Q1 g) x; y# o, b( i) C
1/4 cup low-fat or nonfat plain yogurt! P+ j# P# `( d/ h2 l5 H- c
1/4 cup chopped fresh parsley
- D2 X2 y# s4 n) l6 k5 b1/4 cup chopped fresh cilantro1 P3 B {& _2 Q9 j `7 K' H
2 tablespoons lemon juice
* R y- N" s, P, z( \6 U. X1 tablespoon extra-virgin olive oil
) e/ z+ a, ?. s, H' @" N$ j3 cloves garlic, minced J1 Z( v4 D: r) e" z5 Y
1 1/2 teaspoons paprika
/ P6 E" h5 Q6 e5 W# ?4 H) T1 teaspoon ground cumin
. W( @& X5 V6 J s1/4 teaspoon salt, or to taste* I, F; H: G6 M1 H. X" N
Freshly ground pepper to taste0 p0 a2 W6 ^! s& I
4 (4 ounce) center-cut salmon fillets (see Tip)
! G8 F2 R& |9 N& L6 H% U1 lemon, cut into wedges
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( F0 l S' u1 |* e1 ^# X做法:1 c* f! y* `$ F
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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Meanwhile, 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. $ q: G) k/ P/ |& ^: n9 o
& J7 C: k' g1 I; \" I5 Z/ _( ]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。, T# t+ I: a8 w9 l# M- y! I
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营养表
5 o4 U4 D8 y+ q9 ^- b- }Per Serving
6 ^6 o! \% U& u/ m) M1 A6 U* t+ c- y5 y) u6 J+ b; d1 g: e0 K
Calories: 241 kcal0 F$ Z( _, f$ v0 e, W
Carbohydrates: 6 g
) }# f$ I. A8 p7 ^: H V! }2 uDietary Fiber: 1 g
/ J8 q0 g4 {# ^Fat: 15 g- i$ j; C/ D" O8 `5 [& u- A9 b8 i1 j
Protein: 21 g
' ^* |7 ^- i7 s& u$ M; h. u4 n, x8 \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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