 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:- n6 E) _, l4 x) P+ v6 _
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北美口味三文鱼菜谱
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* w0 a9 l* [. d: x; |原料
# }: m8 Q3 T: E9 T& q+ A( G: R1/4 cup low-fat or nonfat plain yogurt
[- G5 w$ z) g0 `7 A! Z" h% L1/4 cup chopped fresh parsley# {. C8 @8 o( k, _9 ~( U
1/4 cup chopped fresh cilantro; i1 Z" A9 d% ^' f) H* a: S2 }
2 tablespoons lemon juice" v( f# }; L2 E2 C
1 tablespoon extra-virgin olive oil o1 T- r+ o _# P
3 cloves garlic, minced
6 @3 w+ o9 d* j9 z, \, S! t. k6 D1 1/2 teaspoons paprika
' U: W" _* |! v$ V2 D5 f: S1 teaspoon ground cumin
$ ]3 {/ W' g2 X6 q4 |1/4 teaspoon salt, or to taste
" S9 T" z, q5 f* c7 L6 LFreshly ground pepper to taste' B, c7 c* {/ I3 T% e
4 (4 ounce) center-cut salmon fillets (see Tip)+ |) u8 b1 h+ K/ g! I) `. s
1 lemon, cut into wedges
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) h, ]( y8 S$ U/ q做法:
6 U, N" O+ ]6 O9 Q& ]3 T& K+ LStir 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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3 p* G9 ~# w+ A/ I0 {0 H1 w2 cMeanwhile, preheat grill to medium-high.
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4 q" C- E" ^1 G" J" JOil 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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0 r* E% c2 K/ s! r6 QYield: 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。+ }# s0 x& v W- |& O. X: p
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* H+ Q( R% g* u5 g# w- S. h营养表
7 @! X$ c4 t2 W( @$ @Per Serving% F H6 g) r7 t0 a9 i# }3 N# i
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Calories: 241 kcal
) B$ E- B( Q$ g. c5 N) zCarbohydrates: 6 g
5 z7 S6 }7 c0 Q' R" ?Dietary Fiber: 1 g
6 S3 \- s* v; q: T0 kFat: 15 g
& f7 s4 \( i9 x3 [/ z( A8 L6 PProtein: 21 g, s! t2 O7 ~) l; n2 J
Sugars: 1 g # Z6 J. P. I/ G
* N3 o7 j8 @9 o z" 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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