 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:# f* [, w- y# U; a* f0 ^1 v2 Z
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北美口味三文鱼菜谱# J6 R9 ~' c: l) d" l3 z5 A9 z/ B
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原料
6 T5 ~( r! M7 Q6 W1/4 cup low-fat or nonfat plain yogurt
3 T+ j2 r. u* Q* J1/4 cup chopped fresh parsley
. f* _$ O! Z3 {6 Z9 i5 k+ N4 K1/4 cup chopped fresh cilantro
* E- ^. U- c' f2 tablespoons lemon juice
9 F! s* }, L0 u9 b# P* \+ ?* p1 tablespoon extra-virgin olive oil1 T: G: ?& `3 S/ y& ^4 K; g
3 cloves garlic, minced
' L9 Z% u$ U; o. V: I1 1/2 teaspoons paprika
0 g: m1 ~1 k* s) V1 teaspoon ground cumin: f9 G# r8 b; B- U) n
1/4 teaspoon salt, or to taste f2 |5 Q8 ]0 ~. R! J% b: Q! q/ v
Freshly ground pepper to taste B0 Q; J* C- e( A+ m) A# Q/ ~" d
4 (4 ounce) center-cut salmon fillets (see Tip)
3 R! n) x2 [) L, A) ?% z1 lemon, cut into wedges ' \0 ?0 a& R( T* ^' s( ^2 ^, P
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做法:
. H; t# D! M7 e6 M/ ZStir 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.2 u# C+ ]9 m$ d3 Z. a
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Meanwhile, preheat grill to medium-high.8 [% r' d! X" A ~. E" D
+ I) j0 X1 }; {1 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
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9 s8 @: L* ^" d( @" n2 w不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。: ]/ _* O; [: `8 B% G ]
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营养表
3 D( X8 [1 s6 C" O/ S, G, gPer Serving
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4 B! m" b% n6 z$ oCalories: 241 kcal ], @# o. _/ Y6 D
Carbohydrates: 6 g
- \# [; V5 j% c' UDietary Fiber: 1 g
4 c3 ~0 B h- V5 s# k) N( ^ pFat: 15 g
! t6 k# ^1 |5 k5 @Protein: 21 g
6 T/ v2 O+ l2 e; jSugars: 1 g $ q9 l/ w" }" C3 o
. |) h& @6 H* ?+ d4 t2 z$ @: L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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