 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:. j5 @: z R T B) t+ T8 a1 t
: B T4 u: [0 C6 P" p* k北美口味三文鱼菜谱) P! `6 O5 C/ E3 k: h$ ~" s0 ]
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! U% N, `; h/ k, H/ C! O N% g原料- n, E0 H$ c6 m; `8 {
1/4 cup low-fat or nonfat plain yogurt9 U! j( m( p% v6 T/ X
1/4 cup chopped fresh parsley& ?0 b- @2 v# W
1/4 cup chopped fresh cilantro
( |/ m3 a+ p5 c u/ f6 G" r t2 tablespoons lemon juice! C# y8 k$ E: r2 K
1 tablespoon extra-virgin olive oil; N0 ^, a9 `4 P
3 cloves garlic, minced
" Y$ X0 M' L ]8 ]9 r1 1/2 teaspoons paprika
8 \2 C2 `% m# O8 c2 z: q8 p1 teaspoon ground cumin! `# @) Y3 ?/ O3 y1 L- w" {% Q9 S
1/4 teaspoon salt, or to taste1 G* t& u8 s4 W- X
Freshly ground pepper to taste( l4 j1 K' i4 D
4 (4 ounce) center-cut salmon fillets (see Tip)
]: w: {. I4 W3 M5 h, O; |" h1 lemon, cut into wedges " A5 a1 q* d3 i v
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做法:, S! W" _( V1 S0 p7 N7 X
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.! S, |& Z4 s' E) v0 m6 M- y" B
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Meanwhile, preheat grill to medium-high.9 j: J% k6 \$ y( l6 T
+ h( o5 o; ~0 ]0 [2 MOil 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 servings& t9 M0 q% S2 k( j2 C. k! _/ X4 r
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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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4 Z3 J- a. k6 D' J. N& Y营养表1 Z3 t& v- e8 ]& ^
Per Serving
6 C) f a9 w7 Y2 C }: ]6 Q" {/ O, e
Calories: 241 kcal
- z3 H9 l1 ]- {/ ~: _; m* BCarbohydrates: 6 g
& ?4 P8 k2 e* O* ?# F; ~; ODietary Fiber: 1 g
" d; I/ I, \' \Fat: 15 g
0 L3 o' u q$ L' V/ d( ]4 j4 oProtein: 21 g9 A$ _ O; H1 F; ?0 A! Z( A: \
Sugars: 1 g
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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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