Lezi zinhlayiya ze-tuna zenziwe zishisa futhi zishesha futhi zikhishwa nge-sauce enomnandi eqoshiwe. Buka i-tuna eduze kakhulu ngenkathi i-grills. Uzofuna ukuwususa ngesikhathi uphekwe phakathi nendawo hhayi okwesibili kamuva.
Okuzokwenza
- 6 8-ounce / 225 g i-tuna steaks
- 3/4 indebe / 180 mL amafutha omnqumo
- 1/2 indebe / 120 mL i-parsley, i-minced
- 1/2 indebe / 120 mL pepper oqoshiwe
- 1/2 indebe / 120 mL amakholoni, ahlutshiwe kancane
- 1/4 indebe / 60mL ijusi lemon
- 2 isipuni / 30 mL capers
- 2 isipuni / 30 mL oregano fresh, amaminerali noma 2 amathisipuni / 10 mL oregano omisiwe
- usawoti kanye nopelepele ukunambitha
Indlela Yokwenza
Hlanganisa i-1/2 indebe / i-120 mL amafutha omnqumo nge-parsley, upelepele obusiwe, ama-scallions, u-2 wezipuni / 30mL ijusi lemon, i-oregano, usawoti kanye nopelepele epanini. Hamba phezu kokushisa okuphansi ngenkathi ugqugquzela kuze uhlangane ngokuphelele. Susa ekushiseni bese ubeka eceleni futhi uvumele ukupholisa imizuzu engu-5. Faka u-sauce ube yi-blender futhi uhlanganise kuze kube bushelelezi. Faka i-sauce emuva epanini, engeza i-capers, futhi uhlale ushisayo.
Gqoka ama-steaks we-tuna namafutha omnqumo asele namajoni.
Vala bese uhlala imizuzu engama-30. Hlangisa ukudlala njengokushisa njengoba ungayithola. Isikhathi se-steaks esinewosawoti omncane nosawoti omnyama. Faka ama-steaks we-tuna endaweni ebilisiwe ebhodini lokugcoba bese upheka cishe imizuzu engama-4 ukuya kwangu-5 ngakunye noma kuze kube yilapho usuqedile. Izitshalo ze-steak zenziwa khona-ke inyama i-opaque phakathi nendawo. Ungapheli ukupheka i-tuna. Khonza nge-sauce eqoshiwe ephekwe ngaphezulu.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 609 |
| Inani lamafutha | 38 g |
| I-Fat egcwele | 7 g |
| I-Fat Unsaturated | 23 g |
| I-cholesterol | 103 mg |
| I-sodium | 610 mg |
| Ama-carbohydrate | 4 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 62 g |