 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:+ f3 N6 ~3 ]" P
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北美口味三文鱼菜谱8 e7 q; y8 j5 |5 Y: y) s
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原料
( K2 n' q: P, @. b1/4 cup low-fat or nonfat plain yogurt, t3 r& J Y- ?+ s' N/ T1 u
1/4 cup chopped fresh parsley
% G$ R/ ^8 |1 @3 }" T4 |5 p" L1/4 cup chopped fresh cilantro$ T8 T7 X, B; h8 G; y( S
2 tablespoons lemon juice
y3 G8 S# n- p; K1 tablespoon extra-virgin olive oil& N" U1 j1 x e% k# h6 ?& V
3 cloves garlic, minced
) I% x' |1 g7 I! o1 1/2 teaspoons paprika
5 I* r, ]0 J/ G2 c0 y1 teaspoon ground cumin
, Q: C0 ]9 ]- J1/4 teaspoon salt, or to taste
6 i% E1 Y$ c q" VFreshly ground pepper to taste# G& W4 V, o$ G: J8 r5 `
4 (4 ounce) center-cut salmon fillets (see Tip)
) \( u( H* o) s% N1 lemon, cut into wedges
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2 V% b, H1 B; V做法:
, L! v1 q' o# Y- a5 VStir 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.' p* @8 Z, a- M$ | g' w5 Y
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Meanwhile, preheat grill to medium-high." {0 V7 U0 X6 i @
5 u3 ]/ v7 B. A; W6 M8 q3 D$ P" Q t) VOil 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' B N8 L" O0 q
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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。) m6 @% T; P7 h* I3 ?
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- K% D" h G3 p6 E营养表
/ b' T# ~9 M/ U1 X" ~8 _( Q0 }Per Serving, w3 Y( w0 p) ^1 N0 K+ u$ }
) ?4 o+ u' O5 [1 {Calories: 241 kcal, v: U+ E6 l( r) b
Carbohydrates: 6 g
) @! \; v B3 Y- Z: [$ ~1 n& C/ z8 }Dietary Fiber: 1 g
. C- r$ o) w- u1 f( L7 f4 S! O% J! n7 UFat: 15 g7 b* j- `2 }$ Q, U* L. z1 L0 i
Protein: 21 g( g( i$ S5 E7 g [6 |) Y6 v
Sugars: 1 g
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. t" g6 g* J4 F5 {, }) o" U" j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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