 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:) w& u2 q% Y8 s, o. c
( Q+ q+ Q+ o9 i北美口味三文鱼菜谱, v4 e2 F: W c% \
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原料 j" M; e8 N& M, }" i* y
1/4 cup low-fat or nonfat plain yogurt
; A9 R. z- |+ s2 c( l: X8 w g* u1/4 cup chopped fresh parsley, l$ r: u5 e7 q5 P9 T) w! h
1/4 cup chopped fresh cilantro
6 q/ M$ H: ?) w2 tablespoons lemon juice- R R7 `, J7 q ?
1 tablespoon extra-virgin olive oil5 E( }* B Q, ?: k9 V- U; \) n% J- T/ u& q
3 cloves garlic, minced
! W* w! g- h1 l8 Z4 G4 a) q1 1/2 teaspoons paprika
/ ?" q4 x/ e9 L- i1 ^' Q- ~" W7 h: W1 teaspoon ground cumin B- j7 [7 ?# R. e1 `
1/4 teaspoon salt, or to taste
X5 S* I R$ N; I! ]Freshly ground pepper to taste4 H4 x8 R* a( c! G8 J( _
4 (4 ounce) center-cut salmon fillets (see Tip)
- O$ ^; X: u$ S3 w; t1 lemon, cut into wedges ; \; Y6 P7 b7 t3 _6 a
" o4 P% T3 h4 J0 `# R2 e8 v做法:0 N! R; B9 c! a4 Y; z
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., Z) C/ {2 @3 s, ~& f6 ?
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Meanwhile, preheat grill to medium-high.
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Oil 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. ! B. ]! H, f) V6 _
# L9 l& U- K( ]! U( OYield: 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。
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营养表
, C" m' b' B* r8 V# i2 BPer Serving* u' @. q0 X! p" k1 }
& Z3 B% e; Y9 ~2 U( D+ T4 }Calories: 241 kcal( a5 L. Z0 B0 K5 ~6 i2 s
Carbohydrates: 6 g: X; H; g% ?% g }0 S
Dietary Fiber: 1 g" u4 Z7 W: v7 Y; I/ I
Fat: 15 g$ m1 X2 X- D% f9 p* _0 T6 n
Protein: 21 g
- Z' i2 f; M: d) ]: fSugars: 1 g - L/ y2 ?9 M" K# z
, C; R% c5 b3 h) J0 v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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