 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:% ^1 y) K X9 W X
# L2 B: Q2 D+ ^' t: h) Z$ k- r) T7 ]北美口味三文鱼菜谱
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原料
1 o; P( H; ]/ C: `1/4 cup low-fat or nonfat plain yogurt
5 o( ]4 P; c. y% t. i/ N1/4 cup chopped fresh parsley
6 m5 u1 `+ R" A- C4 }- \1/4 cup chopped fresh cilantro
- y3 O/ s1 S6 A4 Z) m4 q! Z2 g' ]$ R2 tablespoons lemon juice
2 ]# Z; q6 \" {# Q6 b7 I8 G1 tablespoon extra-virgin olive oil' W5 t/ B m! J: u$ `- a
3 cloves garlic, minced
. r9 W `3 F* F8 O1 1/2 teaspoons paprika
5 P. M3 f& L, }5 ^0 d) f* ^1 y1 teaspoon ground cumin
2 ?$ Z1 [! n9 t) Z' ]1/4 teaspoon salt, or to taste
% X% \4 t: \% a+ e. oFreshly ground pepper to taste
& s8 L( R! Q6 M) C! @4 (4 ounce) center-cut salmon fillets (see Tip)0 a0 K+ l3 X% ]
1 lemon, cut into wedges + e8 @' V: i$ f
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做法:
& d0 m* B4 z# E4 QStir 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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+ \1 K: i: |4 R1 M. q, C+ g( t6 OMeanwhile, preheat grill to medium-high.8 f) n. {7 |$ W9 g9 ]) y
' o" \; v/ u! v& ~1 x& |( 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. 1 o/ C) Q# K9 B7 M0 U3 p
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Yield: 4 servings
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' D4 `3 Z8 ?) f z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/ |. R+ u$ Y0 {8 n5 ?
Per Serving
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Calories: 241 kcal% J1 d6 t% K9 a8 ]* H1 R+ ]( y& N
Carbohydrates: 6 g
* m9 B8 [/ {4 i9 x' ODietary Fiber: 1 g3 y1 Q/ R2 Z5 }4 g3 M
Fat: 15 g
% l4 j9 L( O/ F7 R( @4 t$ RProtein: 21 g
" N& y5 l; O* C) g' d2 \* @, L& GSugars: 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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