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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:8 Y2 M2 F$ g! B9 I# Q' F( |0 E4 |
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北美口味三文鱼菜谱
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原料
! G+ C0 J4 k8 y$ [' h& ]2 H1/4 cup low-fat or nonfat plain yogurt
4 ~+ i+ Q/ I9 R: P9 J* @3 {1/4 cup chopped fresh parsley
: [1 k& a0 B6 O$ A: M! L1/4 cup chopped fresh cilantro
6 M3 t F$ S( H" F2 tablespoons lemon juice
" ?/ z# f" E) D5 N, J9 R4 D1 tablespoon extra-virgin olive oil
4 I1 ]$ g! k. b o' q1 [3 cloves garlic, minced2 F/ |$ @0 s+ q( B
1 1/2 teaspoons paprika
1 w3 p6 M# ~ `5 z1 teaspoon ground cumin
( O: p7 M6 q# |0 C1/4 teaspoon salt, or to taste5 z) H; g1 E# E$ S# @
Freshly ground pepper to taste
% X7 H. H2 j. }# r" a+ E' ]- o4 (4 ounce) center-cut salmon fillets (see Tip)2 e8 O4 x: C) {* K$ R4 m8 k
1 lemon, cut into wedges
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做法:
# [' W1 B# u5 e3 W/ ~+ UStir 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.8 s( I; k( ?5 p( E
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Meanwhile, preheat grill to medium-high.
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3 Z$ A* u3 ~7 HOil 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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* X0 r1 R" l8 kYield: 4 servings, |+ m- m% P0 F5 k
! ^( W. m3 A' e0 @, D: q `; A不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。9 G! n& W5 C" h3 I. E; Y7 `3 z
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营养表
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Calories: 241 kcal* \4 \, ~) S; ^: e" d9 v: ^) |
Carbohydrates: 6 g
: z$ ^! [9 b JDietary Fiber: 1 g; J7 J3 V1 s$ _
Fat: 15 g
' E1 O' p; d- q/ wProtein: 21 g2 E) Y# W# o# ]: A0 A% t3 ~
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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