 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:# P! @( P8 j! e [- H: c& M- f" M& L: v
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北美口味三文鱼菜谱$ a# L k6 e$ `1 K/ ?
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# U' q' Z9 v5 e% w d7 I原料5 }/ j' P1 `* T1 D
1/4 cup low-fat or nonfat plain yogurt
3 S4 B1 G9 s$ h1 W4 \# ^1/4 cup chopped fresh parsley
& U+ \" \/ K& U2 C1/4 cup chopped fresh cilantro$ |+ j! u, m/ c$ i P
2 tablespoons lemon juice
, J* R* p9 Y% r0 A$ i7 @1 tablespoon extra-virgin olive oil2 j; e# l7 j7 Z# M, R
3 cloves garlic, minced
5 x. p2 B7 c: m- D2 s1 1/2 teaspoons paprika" i- i. W! c1 Y
1 teaspoon ground cumin7 ^7 @+ K0 R! N" d5 ^: z5 w
1/4 teaspoon salt, or to taste- I# K0 W1 n0 a' ]% b
Freshly ground pepper to taste
. o! a; v- }( E. Y! o4 (4 ounce) center-cut salmon fillets (see Tip)
' Y& o: ^: o- q: @& G1 lemon, cut into wedges
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做法:5 V7 u, Q, U- r' K `
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.' J d9 x8 d8 {1 a5 E% r
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Meanwhile, preheat grill to medium-high.+ {4 {# \3 |2 A
! O4 s" e5 R$ p7 g. n% eOil 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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不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。9 O0 z3 V+ e: i3 k
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) B- z {. ~) `; C7 \4 n; T. ^营养表
% j# [4 T7 `; j. e4 s( \- lPer Serving
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, k, w2 T% [0 q/ F3 m- U( WCalories: 241 kcal
% V* S. @% Z- ~7 e6 h& Y" y# H" @2 DCarbohydrates: 6 g9 T- k3 ]% n$ o, a3 r
Dietary Fiber: 1 g
/ r' ?9 \) u+ M- Q( BFat: 15 g! U. c5 j9 |) B' V/ F
Protein: 21 g
( U1 d+ k4 Q- i. T! B6 w vSugars: 1 g
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3 v8 _! ^) B8 M. w& L: `5 p* x' H; K8 F# S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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