 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:7 i9 c6 u+ p% b7 f0 f" v/ k4 k
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北美口味三文鱼菜谱) v8 y- G4 v! r6 `, E# g" h
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! Y, C0 D% P, O3 b" j原料
2 }8 j/ O ?5 c, q1/4 cup low-fat or nonfat plain yogurt
* O3 P, }- o4 u8 C8 G# z: T6 U1/4 cup chopped fresh parsley3 o$ Z3 A. s1 t6 l. L3 |
1/4 cup chopped fresh cilantro
9 B+ G7 b, I7 Y4 {: z$ D2 tablespoons lemon juice+ g5 R7 O. l9 x4 v
1 tablespoon extra-virgin olive oil7 [/ m. Y. t" }
3 cloves garlic, minced& x3 S& z3 g+ O" j" _+ C, ]
1 1/2 teaspoons paprika
$ s* K6 b8 ~/ Z1 teaspoon ground cumin" n I$ A1 f: j y, W; }
1/4 teaspoon salt, or to taste
- k; Y$ R+ K6 B/ L m; M# Z9 M( A& ~Freshly ground pepper to taste, u- N9 K/ u9 Q3 V! V8 n
4 (4 ounce) center-cut salmon fillets (see Tip)0 y+ R$ d' K. d
1 lemon, cut into wedges
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9 Y( L; H: T* k2 c做法:
4 X" D" Y! K! M2 I' hStir 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.9 o* Q) T3 X8 L9 H E3 F" [
" D/ ]7 [3 Y* E2 H; x' s7 p+ UMeanwhile, preheat grill to medium-high.7 x9 Z! W; Q, X( R! |
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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. 0 f+ x5 m5 |/ Y6 p7 l0 D1 |9 Z
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Yield: 4 servings" V" K) @. g4 @' v
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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。6 F3 C( V! L9 q3 Z
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营养表! q3 V8 X# z' j4 s: Y
Per Serving
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Calories: 241 kcal' j9 }9 \/ B, t, f0 B" m
Carbohydrates: 6 g
" L$ Z7 `$ g1 X. o% N$ `Dietary Fiber: 1 g
; m$ {5 q9 h' S, WFat: 15 g
6 ?# Y( t0 F3 J( a. Z( kProtein: 21 g
/ m; m$ m; O+ E0 G4 DSugars: 1 g
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) x; |4 o" u+ t$ Z* W5 H; q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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