 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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4 J- J7 Q. q; X北美口味三文鱼菜谱
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原料$ e+ D$ F% @" j
1/4 cup low-fat or nonfat plain yogurt
) D: F: n3 E$ T% r6 _* F1/4 cup chopped fresh parsley% T; y7 C* k: Z* x
1/4 cup chopped fresh cilantro7 T7 b/ V4 M# _. }
2 tablespoons lemon juice
8 ]7 ?4 o% b7 E d: f* j8 o1 @0 K1 tablespoon extra-virgin olive oil V4 _- W4 [! K) E' z. }" q' L6 j
3 cloves garlic, minced. _' S x4 z6 ~5 ~ q3 ^
1 1/2 teaspoons paprika7 O% r2 v6 ~! h- ~+ l1 x
1 teaspoon ground cumin R5 W) _& ~/ O( _+ s% m
1/4 teaspoon salt, or to taste9 h% L: A6 F8 Q+ u0 n
Freshly ground pepper to taste- s, ]6 T+ s) i) ]. i1 w. ~
4 (4 ounce) center-cut salmon fillets (see Tip)
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做法:9 B, q. z1 U f& U$ Z F
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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Meanwhile, preheat grill to medium-high.& }" B/ I: B5 E5 W1 P
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- r( T4 I$ T6 X: U) \5 E) Q) GYield: 4 servings5 g$ V/ X/ T- {/ W# A7 g: y L
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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。
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营养表* S) i( M: K' ~1 A2 I I& E
Per Serving6 i$ `+ r: [' ~8 a
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Calories: 241 kcal
9 K) m9 L, U' a, [" C* G% iCarbohydrates: 6 g8 F& u7 c: c+ I; P, H
Dietary Fiber: 1 g, x& [$ p5 B, Z; R# B. n
Fat: 15 g( u' H3 [. ^( A6 J
Protein: 21 g1 E' j0 a/ I6 J: L6 M k6 o4 k
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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