 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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北美口味三文鱼菜谱
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" P1 r( }% z L3 n. ?% M% n" L原料
* I' i' \# i+ w1/4 cup low-fat or nonfat plain yogurt7 ~. k" |8 T( ^7 \+ I, D
1/4 cup chopped fresh parsley% f. j9 T5 ~! Z# l8 F& a
1/4 cup chopped fresh cilantro
W$ ^8 Y- ?* `# H! ~' ^) I2 tablespoons lemon juice3 e% @( k) }' l& w
1 tablespoon extra-virgin olive oil
3 j! b; h/ P0 \. n. [4 l; A3 cloves garlic, minced" s; D; A$ G) ]- x
1 1/2 teaspoons paprika5 Z0 T+ d% X6 F0 _& G) G' v$ m
1 teaspoon ground cumin
3 g6 D; v4 n; Z! `1/4 teaspoon salt, or to taste0 w5 [7 @2 Q( a& C+ @$ t2 S
Freshly ground pepper to taste
D7 t- x. O* n4 (4 ounce) center-cut salmon fillets (see Tip); I! v) h( g2 F3 @( e, h: }' G0 h8 q
1 lemon, cut into wedges
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1 W0 w3 G6 M! h a" J( \& N& k% U做法:
' T; t* u3 v! ?7 Z) R0 oStir 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., O0 t: q) o+ U5 I! [* ]3 z
- k" F! x* S' PMeanwhile, preheat grill to medium-high.# Z- q# ]3 M6 |
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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. " N; |+ i$ ?) L0 Y; h* K
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Yield: 4 servings6 E2 g- \6 u7 z9 z* h1 D# Y
1 h( l4 {1 ?0 ]) ~/ K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
$ I4 b, U p: t. SPer Serving0 W1 a( V1 ~4 P. Y: w8 m; I
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Calories: 241 kcal9 K6 G3 t, D" n8 h! B* R& s
Carbohydrates: 6 g: D- g/ H4 {8 _0 G+ m
Dietary Fiber: 1 g
6 r1 T' d( V! C. s: \# KFat: 15 g
, x! S. b3 y- }, _Protein: 21 g7 \9 Z, [( J1 _2 X# e4 N! ~( U$ t
Sugars: 1 g
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& U* V* f( R5 e8 A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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