 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:& {' I' ^) q* W& K+ @" `9 k
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北美口味三文鱼菜谱
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4 q0 c' X" x6 v原料
@# ~: S/ a$ f' s/ `2 P1/4 cup low-fat or nonfat plain yogurt
- M! l3 W8 t& h+ v1/4 cup chopped fresh parsley
8 i0 T& I2 ]7 e/ s7 B1/4 cup chopped fresh cilantro7 v- z% @9 |' k% ?9 c0 u" ^6 C8 J
2 tablespoons lemon juice& y. B2 ^& g5 H: P
1 tablespoon extra-virgin olive oil8 v c" p j' C& X
3 cloves garlic, minced$ b( x `% z2 J% S1 { V
1 1/2 teaspoons paprika
' ~/ V( y9 M$ f4 c- }% F# x3 m7 p1 teaspoon ground cumin
7 Q2 V6 m: _/ E0 S: h1/4 teaspoon salt, or to taste2 d4 Q8 A! E4 P4 S' X
Freshly ground pepper to taste
: ]) Z# a9 W0 M1 r( {4 (4 ounce) center-cut salmon fillets (see Tip)/ O0 u9 R/ I2 _3 X) Y! O$ g
1 lemon, cut into wedges 5 A6 ?, U% A4 I$ V$ v
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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.! ?7 u2 \& j: v m: u$ x6 I P8 p
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Meanwhile, preheat grill to medium-high.# D& f: w6 G/ e3 m
6 A% P1 j3 ~7 n. g& m; l: 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. : B4 j# W( T( I* v5 \2 a
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Yield: 4 servings: A" R3 a! A1 I' f8 r* ]
# K" g1 w; Y5 S6 M$ L [& m不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。" u0 l, s0 x+ Q- s8 N( ~
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营养表/ X( ?# Z( p: A W5 ]
Per Serving! j7 T- @( x. f; e- _( v. \2 R" [
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Calories: 241 kcal
- }3 h6 u, {1 z( b% h1 K! RCarbohydrates: 6 g. z% A4 \( P7 Q3 e
Dietary Fiber: 1 g3 S% i! u. ` y
Fat: 15 g: S, w. E: L3 e/ R7 a7 u% H
Protein: 21 g6 \, g, g9 d% ^5 K
Sugars: 1 g I; F+ z# o4 [& f- p- r2 z
$ Z3 l( o* }+ o: s+ r1 P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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