 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:7 A, r4 w0 ~" a) w! A+ d) R9 @" u
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北美口味三文鱼菜谱
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4 ?* z& D6 Q, M. o原料
6 [+ L' l5 t# |% K' |# \1/4 cup low-fat or nonfat plain yogurt
! C" Z Z4 d% q# R f2 P1/4 cup chopped fresh parsley; ~1 ?. O I# `& P# E' b
1/4 cup chopped fresh cilantro8 i3 t7 X1 I2 ^/ O, l; R
2 tablespoons lemon juice6 t; F6 H# F& E
1 tablespoon extra-virgin olive oil
& F4 _ D; Q6 I3 cloves garlic, minced9 K7 v2 C) Z) t! n$ J
1 1/2 teaspoons paprika
* d# B* V9 u( a4 Y8 e j5 V l6 U1 teaspoon ground cumin Q& _% L6 I- k4 L8 X1 v
1/4 teaspoon salt, or to taste9 E# I8 m+ \- Y: o8 e
Freshly ground pepper to taste& L( ]% v) A/ C. D: c& ]
4 (4 ounce) center-cut salmon fillets (see Tip)& p$ n$ K+ p: k8 R' e
1 lemon, cut into wedges
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做法:
) Z9 i: K: M! W3 q4 t# T& `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.8 [. x! E1 x9 p7 h) z) |
: c; h9 K# t, mMeanwhile, preheat grill to medium-high.5 V0 d3 X7 _* f# V7 ~$ s! T$ U( A
. d# I0 {3 m7 A# mOil 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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Yield: 4 servings6 h1 n1 W! t" m$ J
+ j8 C+ \- A7 @$ o A( O不同的是,我没有用BBQ, 就在直接在室内煎锅上作的。* f2 _ B7 r" _% H/ `4 n
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营养表
# a; y6 b; _( RPer Serving3 e d' d8 o' h- X6 P
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Calories: 241 kcal
5 Q6 S6 o7 J; @) K! r3 S2 ^' Z8 D8 FCarbohydrates: 6 g: `3 C! \! J" h# O' v) _* j
Dietary Fiber: 1 g
% H0 W8 a& K1 q' ]+ xFat: 15 g4 Z8 F& k% S6 ?/ a- r
Protein: 21 g& |% b" w" K. P6 H0 l9 K+ V7 U) z
Sugars: 1 g
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" H- L3 [1 T4 x5 S+ Y8 n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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