 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:' ~( b' R/ P* ?1 Y! s& o6 s' ~
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北美口味三文鱼菜谱
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3 k) K3 r- h6 ~7 g. k* Y& T原料
+ h& l9 K! F$ V* Z- L! }, v1/4 cup low-fat or nonfat plain yogurt
- S) M7 q6 U0 O; F8 @% y4 B: [" X1/4 cup chopped fresh parsley
! F7 u8 J. s E: L3 n" U1/4 cup chopped fresh cilantro, i: V* _: [5 f
2 tablespoons lemon juice9 ]6 C7 i! E$ y7 `' V& q8 R7 j
1 tablespoon extra-virgin olive oil# s. ]3 ?7 }8 S3 h/ s; p
3 cloves garlic, minced8 T" }# `1 x. ~
1 1/2 teaspoons paprika
- Q& L# _" r) o1 teaspoon ground cumin
$ N) V1 M, X% I1 r1/4 teaspoon salt, or to taste& g8 H$ C, b" e
Freshly ground pepper to taste
! T8 c: F$ Q/ k/ Y# V6 z8 j4 (4 ounce) center-cut salmon fillets (see Tip)* c! W" k X L8 C. F3 x! f' r
1 lemon, cut into wedges / }5 n+ x$ w* l
) k0 T+ P) T2 u做法:
& ^! g2 G6 P! S z 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.6 P: X1 C7 v8 V! |9 Q$ p; a
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Meanwhile, preheat grill to medium-high.
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, D3 J7 h' H7 r; A# J& C2 EOil 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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( Y9 C; n+ |' c' |. {" S( V- Q( SYield: 4 servings# |' P# O- A, g
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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。0 N5 ?& I/ d! D* e8 _6 t
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2 D7 @8 O( t! t8 w! l5 X' ]2 @营养表4 {7 B. I) C- ^2 J0 a" N
Per Serving# F0 v5 C5 u9 ^" V2 D$ @0 _
9 H9 p/ w5 c. n' DCalories: 241 kcal
; t' `3 r2 {# u/ w7 A$ P. i6 PCarbohydrates: 6 g: E: Y: B R0 f
Dietary Fiber: 1 g" [1 @* C9 n& f$ j. u! M: P* V
Fat: 15 g/ _* E4 I$ e" h5 R Z
Protein: 21 g
Y9 @: y7 R; T! HSugars: 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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