 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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5 j$ U+ [) }7 C: M9 _北美口味三文鱼菜谱
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* V; o9 a9 d% S原料
0 g4 f, ^2 N: X1/4 cup low-fat or nonfat plain yogurt u) |0 H0 |6 C! C. w2 ^& e
1/4 cup chopped fresh parsley" U0 [( H3 E0 _; `8 x* z; s
1/4 cup chopped fresh cilantro$ B. ]- i1 a" c3 F% \+ Z7 }, q9 x
2 tablespoons lemon juice
7 U* B+ P3 v8 @; J8 [1 tablespoon extra-virgin olive oil
& P, H8 d3 x$ H" n& ]6 L1 A7 J$ i6 F3 cloves garlic, minced
; w. `7 I+ i9 H8 R3 _/ H: N! m1 1/2 teaspoons paprika- A0 g0 N) B5 @/ `" l" O
1 teaspoon ground cumin
+ v2 \% W$ ]0 f& B) d1/4 teaspoon salt, or to taste
$ }! f; r9 Y) J, `( W2 kFreshly ground pepper to taste
( N+ H/ g M3 d4 ]( P3 q0 Q* a6 D4 (4 ounce) center-cut salmon fillets (see Tip)
7 U, ~+ }& u \1 lemon, cut into wedges , I7 O" L. `$ t( L
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做法:
2 C( i8 i0 O8 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.4 H! {, b5 c3 }$ x7 X( N
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Meanwhile, preheat grill to medium-high.
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# C% d3 y& [6 b. [$ AOil 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. & E, Z9 |9 d9 U8 }, s' I7 `
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Yield: 4 servings3 Y% D& w- \0 K0 v: R3 y
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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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" K2 [8 k2 t( X& f' `; ^; z3 m营养表, e; T/ _ v6 h5 y
Per Serving
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+ ?# ^) L1 }* S6 f! @( CCalories: 241 kcal% ^2 K# d+ o1 z+ L: o: \
Carbohydrates: 6 g8 B5 j6 s( t4 g3 n
Dietary Fiber: 1 g
/ J6 m1 W' O- s+ Z7 @! n+ ]Fat: 15 g
( b6 V' s& ^ _+ i& | h AProtein: 21 g, h. A( \+ _0 U- A3 v7 p6 h7 F
Sugars: 1 g 3 t6 j" Y) X" K/ A
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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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