Izibopho ze-saumon esisha-noma izitshalo-zenza ukudla okusheshayo nokulula. Akuzona kuphela ukuthi zihle kakhulu ngesidlo sakusihlwa samasonto onke, kodwa nazo zikhethekile ngokwanele kwimenyu yeqembu lesidlo sakusihlwa!
Izinzuzo zezempilo ze-saumon azikwazi ukunqotshwa. Umthombo omuhle kakhulu we-Omega-3 fatty acids, futhi ukubhaka akunciphisi lokho okuqukethwe. Uma kwenzeka uzibuza, i-saumon nayo icebile ku-B12, i-vitamin D, ne-selenium, futhi iphansi e-mercury.
Ukugcina lokho engqondweni, uma ujabulela ukudla okulwandle, khona-ke i-salmon ingumthombo omkhulu wamaprotheni kuwe. Ikakhulukazi le saumoni ebhakiwe. Ithola ukunambitheka okunekhanda ku-garlic, i-oliva kanye nama-parsley aqoshiwe. I-drizzle yamanzi kalamula ihlinzeka ngokuthinta okuphelele.
Uma ubheka ukungeza umphwana owengeziwe kule dish, sincoma ukwengeza amakhambi amasha ahambisana ne-saumoni kahle, njenge-mint, i-fennel, i-chives, i-chervil, i-tarragon nedill.
Ngokukhonza, cabanga ukubeka izibopho ze-saumoni eziphekwe embhedeni wesipinashi noma i-kale. Noma ubakhonze ngaphezu kwama- peas ahlanzekile ahlanzekile . Engeza amazambane abhakabhaka alula noma amazambane abusiwe , nesaladi ephosiwe yesidlo sakusihlwa. Ngewayini, i-chardonnay noma i-sauvignon blanc pair kanye ne-herb nama-flavour citrus. Noma, khetha i-pinot noir noma i-rosé, kokubili ehamba kahle nazo zonke izinhlobo zamalungiselelo e-saumon.
Okuzokwenza
- 1 lemon
- 4 ama-clove garlic (amancane, anqotshwe)
- Isipuni esingu-1 parsley (ukuphunga; oqoshiwe)
- 4 wezipuni amafutha omnqumo extra virgin
- Dash kosher usawoti
- Dash umnyama omnyama
- 4 Amafayili ama-salmon (cishe ama-ounces amane kuya kwangu-6 ngalinye)
- 2 ulamula
Indlela Yokwenza
- Ihhavini elishisayo libe ngu-375 F.
- Gcoba kancane i-pan yokubhaka e-9-by-13-by-2-intshi noma umugqa epanini nge-foil kanye ne-oyela kancane
- Esigodini esincane, hlanganisa i-garlic eyisiliva, i-parsley namafutha omnqumo; hlanganisa izithako kahle.
- Hlela izibopho ze-salmon ku-pan yokupheka okulungiselelwe futhi usakaze i-garlic ne-parsley ingxube ngokulinganayo phezu kwabo. Ufafaza izibhamu kancane usawoti kanye nomswakama omnyama omusha.
- Bhaka i-saumon imizuzu engaba ngu-20, noma kuze kubhalise ama-fleet 145 F noma i-flake kalula ngemfoloko.
- Phakathi naleso sikhathi, ujusi owodwa we-lemons.
- Ukushayela izibhamu ze-saumoni eziphekwe ngezipuni ezimbili zamanzi kalamula.
- Hlanganisa lemon esele ibe ngamadaka (bheka ngezansi) bese ubakhonza nge-salmon.
Amathiphu nokuhluka
- I-Salmon Nge-Garlic kanye Nemifino - Engeza izipuni ezimbili ze-thyme ezinomsoco omuncu kanye ne-1 isipuni se-rosemary esine-minced kuya engxenyeni ye-parsley ne-garlic.
- Izinhlanzi zenziwa uma ungakwazi ukuphakamisa ama-flakes ngemfoloko futhi inhlanzi i-opaque. I-US Yokudla Nezidakamizwa Zezidakamizwa incoma ukushisa kwangaphakathi kwe-145 F. Ukuze uqiniseke ukuthi i-salmon iphekwe ngokugcwele, hlola nge-thermometer esheshayo efundwayo efakwe phakathi nendawo. Kufanele ifunde 145 F. Ukuhlola ngemfoloko, faka phakathi nendawo ye-fillet bese uyihlanekezela kancane. Isikhungo kufanele siguquke futhi sibe ne-opaque, kodwa hhayi esomile.
- Ukuze usike ilamula ufike emaceleni, hlala phezulu phezulu nangaphansi kwelamula. Yima i-lemon phezulu ekupheleni kokunqunywa bese uyibeka ukuze wenze ama-halves amabili. Sika isigamu ngasinye ubude phakathi kwamakhodi amane.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 513 |
| Inani lamafutha | 31 g |
| I-Fat egcwele | 5 g |
| I-Fat Unsaturated | 16 g |
| I-cholesterol | 114 mg |
| I-sodium | 146 mg |
| Ama-carbohydrate | 15 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 43 g |