 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:8 q5 o4 T+ X6 o( p1 Q, S$ W
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北美口味三文鱼菜谱
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原料( F. _' V7 t! j& w1 l) S
1/4 cup low-fat or nonfat plain yogurt
6 A$ r# ?- ~* \7 |1 B1/4 cup chopped fresh parsley$ y, h5 b3 j3 F- k4 }( v
1/4 cup chopped fresh cilantro
' M- U- p9 X! B8 P2 tablespoons lemon juice2 _# c& Y& V j) ]
1 tablespoon extra-virgin olive oil
! V, R4 A! O5 C7 y# p; D8 T3 cloves garlic, minced E* Q( }" T" W
1 1/2 teaspoons paprika. U+ M2 g! k1 Q* I/ N
1 teaspoon ground cumin
0 x) K+ E8 D) J3 A, L% t4 B+ V1/4 teaspoon salt, or to taste
% L+ O) A% o, a: p* f+ [6 kFreshly ground pepper to taste
7 I) I* |! j. l/ T/ z4 (4 ounce) center-cut salmon fillets (see Tip)1 b7 p4 b) } x }# k
1 lemon, cut into wedges 8 h; P1 |$ |. `8 r* z" V, c) C0 N
$ v& v- j. E( W3 b3 Z% Y; u做法:5 A6 w: N/ j" c5 Z' R5 p' I
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.$ L ~3 m4 `# ~7 H9 ?: K
! o( k0 r2 M9 M3 c W. ]4 P; h! MMeanwhile, preheat grill to medium-high.
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0 G4 h' F2 R3 y& S- f5 A$ ]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. 2 D# Z1 a" R2 b4 j+ Z5 O
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Yield: 4 servings
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$ i+ F. M: W% |; M; {) O. C H不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。: r( u* b s) e) I/ t( l6 ]
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营养表
8 M( _6 n3 ]. d$ Q. hPer Serving9 p3 F5 n; u6 \( R- w
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Calories: 241 kcal
, j! f) @4 q/ G; dCarbohydrates: 6 g
. D9 Z5 J5 }/ t6 l* u j# ~, VDietary Fiber: 1 g
) `% e$ ^( b4 ?) k- ]. N, ~Fat: 15 g
: Y: V+ U7 s7 F7 pProtein: 21 g
9 D; }4 H% Q5 B4 f8 lSugars: 1 g 5 j+ G m4 f3 Y4 j% Y
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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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