 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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7 R& S/ Z! F' Z _9 l北美口味三文鱼菜谱
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" U$ K: t2 `* y8 v) K! w7 F原料/ R P) L R0 Z, T8 h: Z. P6 D
1/4 cup low-fat or nonfat plain yogurt
; Q* r9 t1 X8 \6 @1/4 cup chopped fresh parsley0 }4 \2 t# u" x& }0 } W
1/4 cup chopped fresh cilantro
$ ]. ^. m/ K' A$ D3 ~2 tablespoons lemon juice# @; ~6 V/ q9 U% T7 Z1 P
1 tablespoon extra-virgin olive oil! g+ @! a2 ?! B4 V
3 cloves garlic, minced$ [, S3 C0 @0 M% `$ D
1 1/2 teaspoons paprika
' }- Y' L; ~" i" j$ n/ p- N1 teaspoon ground cumin& F; H) u0 E# t$ S
1/4 teaspoon salt, or to taste
3 R- }2 A( A, ? ^6 IFreshly ground pepper to taste
% n" [: ]1 P9 o2 i* [( r4 (4 ounce) center-cut salmon fillets (see Tip)+ D+ B, G4 V2 R# f% x
1 lemon, cut into wedges
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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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3 z3 Q0 [" R" B+ v* W. q$ vMeanwhile, preheat grill to medium-high.
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5 F6 W: p* V$ b/ P1 i: |3 eOil 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. 9 x' c. A4 c" I
* s8 ]; g# B. `7 q- QYield: 4 servings/ G. u; \3 R$ f0 `) H" k
' h6 L2 N0 A2 G0 p; ^# Y* c2 [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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$ U8 J* ~/ z. w% g! \Per Serving q1 o1 w/ R+ u% z0 E q. M! E
" e5 C5 Y+ R/ \1 Z# ACalories: 241 kcal4 |) o: i2 X! W0 X
Carbohydrates: 6 g& G4 ?" P& O$ t; @! a
Dietary Fiber: 1 g) w* W% q8 h. T
Fat: 15 g
" G1 V; X: p( _9 D; j; q% |Protein: 21 g
1 P0 Y' ], B" s& ]% ?; XSugars: 1 g 3 T$ g r0 l/ |( v* s) C5 W$ S( i
- f& ~5 y3 j. W3 @. G) f1 {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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