 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 L; g3 i1 C: ^' j. d
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北美口味三文鱼菜谱
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原料7 F) F4 | X' a; ~
1/4 cup low-fat or nonfat plain yogurt
0 Q# y$ T+ x& X2 k1/4 cup chopped fresh parsley! y3 N# k% L2 y% o+ Q! Y) X O
1/4 cup chopped fresh cilantro
' h, h2 i2 P9 l6 k2 tablespoons lemon juice z0 u# [. T9 [, p+ t5 v& \
1 tablespoon extra-virgin olive oil
K8 n4 q& H: @: S7 S3 cloves garlic, minced4 J6 p0 d! P. H. x: j8 x+ h
1 1/2 teaspoons paprika- ^/ E+ a/ w) M9 z3 [# E7 f0 w
1 teaspoon ground cumin
- S( k1 W6 q+ D+ @3 B, C6 a8 k1/4 teaspoon salt, or to taste
/ b0 `) H, y( q1 n; cFreshly ground pepper to taste
3 L" z% C: z7 ~8 r9 X0 \7 ~6 `4 (4 ounce) center-cut salmon fillets (see Tip)
. p5 D. G0 }4 z% `" P: Q1 lemon, cut into wedges , Q) o. E$ i ^+ T e1 l# H
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做法:; r! e, j$ ~+ g6 q. S6 g5 `; H0 l
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.0 Z) M: r' u E! y7 |3 M5 o
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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. / e4 l) k' b3 g! z4 F
; S& K) ~( d0 g, }1 SYield: 4 servings: J6 }8 j& a- g1 t
7 s2 Y9 r( T+ B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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营养表' S4 i5 f# A0 v4 f
Per Serving+ J( q' H$ U' d. E! D! D
$ @) `8 W& X5 z; z: TCalories: 241 kcal0 n/ O. `& Z+ F, t6 l$ s
Carbohydrates: 6 g
, C" b! d. A$ @2 VDietary Fiber: 1 g
% }( y, V# ?4 ~, v# M6 c5 |Fat: 15 g/ r& s' ]- b+ R6 |$ V( C
Protein: 21 g5 b: X* x n7 U8 R1 L1 V8 E& Q
Sugars: 1 g * E: q: ^5 V; l% W0 F/ [5 I" @4 u& V
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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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