 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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) t. n' t' ]) @: W/ N6 N7 ~+ U北美口味三文鱼菜谱
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) q! c' O8 G' ]4 U, U5 Z, b原料
6 j* j9 R# t9 d$ F1 C1/4 cup low-fat or nonfat plain yogurt- J- Y! ?. B1 P( ?: g% R6 u
1/4 cup chopped fresh parsley8 X# Z9 R0 f4 |' ~, I% ]8 T
1/4 cup chopped fresh cilantro! a8 s; r' w$ C/ \% B) r q1 t
2 tablespoons lemon juice# t1 L$ C, e0 V! x% ~/ {
1 tablespoon extra-virgin olive oil
# ]' s& P. A. {* E( h/ N3 cloves garlic, minced
2 j. A/ {! H! r% S/ E1 1/2 teaspoons paprika
' n. T) w! U1 Q1 D) X1 Y0 N1 @1 teaspoon ground cumin
7 t& @% z# H- t" P1/4 teaspoon salt, or to taste8 P+ R& Q! N0 o
Freshly ground pepper to taste
5 h4 e& D+ u: P3 [4 (4 ounce) center-cut salmon fillets (see Tip)$ e. t6 `9 T5 n8 l3 x( _* ~. ~
1 lemon, cut into wedges
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做法:& `* S( d! A7 _; D& t5 h
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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! D! v3 v- h- |7 g1 I- ^& a( \Meanwhile, preheat grill to medium-high.
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) l9 S1 h- N& g5 a ZOil 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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2 S$ Q5 x; B8 @6 I" K! WYield: 4 servings
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7 m8 a4 C4 L0 a2 s不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。/ E9 x9 D" M- G$ I
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' f0 ~. z' L4 v7 u$ }5 G: XPer Serving2 s- B: G1 |! B9 f
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Calories: 241 kcal
/ f3 u' X$ t8 o5 ~; |. ZCarbohydrates: 6 g- _6 @! m- K: j* y- j2 j# q/ ?
Dietary Fiber: 1 g
2 E( v; y+ U: b& wFat: 15 g* n; b0 i' V. U: M
Protein: 21 g
# J3 S0 B5 m7 Q( L; R0 ]" q! ]Sugars: 1 g # g; Q+ b1 N+ G( D& C1 ^
7 P& F. D J. u8 V! P& E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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