 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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F( u2 X' u7 G' {2 f7 K5 J( K北美口味三文鱼菜谱; u+ L/ T% O _
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, c/ ?' `4 Q0 `+ C6 _$ _$ ^* C原料
7 |8 @/ y9 C8 D" [1/4 cup low-fat or nonfat plain yogurt: M, }. j' g; s' ^7 V4 A
1/4 cup chopped fresh parsley
' ~# V( S) I G, H1/4 cup chopped fresh cilantro$ \- y) g3 S' ~' g
2 tablespoons lemon juice
6 P5 A2 O$ `0 q! K' H4 ?8 [+ R0 ]1 tablespoon extra-virgin olive oil
; Y' l0 D) {$ _4 x3 cloves garlic, minced! G$ _& L/ R" W! H- i) v: t
1 1/2 teaspoons paprika
! s/ i! s7 K1 ?: t: C1 teaspoon ground cumin8 x1 F2 _1 k2 r
1/4 teaspoon salt, or to taste
+ {1 I/ c1 {) NFreshly ground pepper to taste
: o4 j( P5 h7 _- s# r" x, W" Q8 s; ?0 Q4 (4 ounce) center-cut salmon fillets (see Tip)3 S6 U, i5 n+ j) c0 j: l( w; k
1 lemon, cut into wedges
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1 n6 ~: F: `6 w. d5 [1 b) X做法:
' l+ K D- e, ^" ]% ?% O: j4 LStir 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., J; y) h$ G) |* G! _5 h- I" R
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Meanwhile, preheat grill to medium-high.
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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. $ L# ^8 W5 K+ f7 K# C
. s/ H5 u* Y1 R! ]Yield: 4 servings9 l2 U# S5 p/ e5 V
# D7 v( r1 H/ n7 C7 o' J8 |2 o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
3 E5 p. K' B! }4 Y; v1 FPer Serving
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. z" `4 L& K1 t5 `* ]Calories: 241 kcal
+ x# Z: H/ {9 T& I$ x) cCarbohydrates: 6 g, C7 U) ~+ ?/ V! u4 y( j6 P
Dietary Fiber: 1 g
) f4 ^2 q9 s8 F; YFat: 15 g
, K' N; e6 D @* c+ PProtein: 21 g) {4 A( q4 Q# Y4 [ Y: Y5 v
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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