 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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+ G; W, J, O' T i1 p8 K- Y北美口味三文鱼菜谱& T5 L0 x$ W5 \+ g3 i
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原料. ?6 n3 E* \+ _! u
1/4 cup low-fat or nonfat plain yogurt
+ l0 _! L! K. _/ v1/4 cup chopped fresh parsley
( J4 E. I! |9 @4 F) j+ b& e0 z1/4 cup chopped fresh cilantro4 d: m, ~! V, H
2 tablespoons lemon juice2 q/ _! v N9 q3 d3 P! U
1 tablespoon extra-virgin olive oil
3 D P1 }; y; U: R% J3 cloves garlic, minced
7 |- O. K( j* }$ x: z1 1/2 teaspoons paprika
" W0 R3 [6 o: _' K1 teaspoon ground cumin
3 s d9 A1 P/ _2 l7 k" z/ ]1/4 teaspoon salt, or to taste+ T, {) F0 W2 @3 V* H8 P( D! a
Freshly ground pepper to taste
7 N6 |! d3 O {/ P' h# E/ Y5 f* |- [4 (4 ounce) center-cut salmon fillets (see Tip)
4 }' Z; D# a! \. i6 b1 lemon, cut into wedges
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2 r& b$ z3 H1 d, m做法:
6 ^# y5 F+ ~2 \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.* V8 H9 U" A+ ~4 W% J" j
4 Z; _' U, r: y. w% D0 bMeanwhile, preheat grill to medium-high./ t' x+ ~* U L$ x( r; W& o# T
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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 servings0 B, O, y i9 s
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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。( h; {# R! v* h1 T$ v1 H
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1 p" c! u6 U5 c# n0 L营养表
" Y5 z% r/ z! }* B/ Z! m+ iPer Serving& \, v. ]/ i! B6 Z
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Calories: 241 kcal
* R8 P# I# R1 v3 z7 y% r( |+ Y' JCarbohydrates: 6 g" d* T- R! S0 ]
Dietary Fiber: 1 g
2 r' `8 A; z8 b4 W9 |" kFat: 15 g0 }& R* U! s; N4 S6 T6 d8 J# q7 I4 a
Protein: 21 g2 o; D' M, b# y) c5 D6 g: A* q/ `
Sugars: 1 g ) \9 Z* L/ b M& v$ y9 ^$ p
4 k. m9 G6 n! E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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