I-dill no-ukhilimu omuncu bahlangene ukuze benze i-topping ephelele kulezi zindawo ezilula ezibhekiwe ze-saumoni. I-iresiphi idinga ama-steam e-saumon, kodwa izibopho ze-salmon zingashintshwa. Uma usebenzisa izibopho, vumela ama-ounces angu-6 ngokukhonza. I-Salmon steaks (ubukhulu obuyi-1 intshi) izobe isisindo kusuka ku-6 kuya kwangu-8 ama-ounces. *
Amazambane, i- quinoa , noma i-couscous yizicucu ezinhle kakhulu zokukhonza nge-saumon. Imifino (kanye nezitshalo) ezihamba ikakhulukazi ne-saumon yi-asparagus, ukhukhamba, i-peas, isipinashi noma i-chard, iklabishi ebomvu, namalenti.
Ukupheka okuhlobene
I-Salmon e-Baked elula ne-Garlic
Izibhamu ZaseSalmon Ne-Brown Sugar-Pecan Glaze
Okuzokwenza
- 4 ama-salmon steaks noma izibopho, cishe amakhilogremu angu-1 kuya kwangu-2
- 2 wezipuni juice fresh lemon
- Isipuni esingu-1 kakhulu anyanisi omnandi kakhulu
- 1/4 ithisipuni usawoti, noma ukunambitha
- dash pepper entsha emhlabathini, noma ukunambitha
- 1/4 indebe ukhilimu omuncu (amafutha agcwele ayinambitheka kakhulu, kepha angasebenzisa amafutha aphansi)
- Isipuni 1 isipuni se-lemon esisikiwe
- 1/2 isipuni omisiwe dill
- lemon wedges
Indlela Yokwenza
- Sishisa ihhavini ku-350 ° F (180 ° C / Gesi 4). I-Butter phansi kwesitsha esingavimba sokubhaka.
- Hlela i-saumon steaks esitokisini sokubhaka esenziwe ngobuningi.
- Esikhathini esincane esitsheni uhlanganise ijusi lemon kanye no-anyanisi; ufafaza amathisipuni amabili phezu kwe-steam ngayinye. Isizini ngosawoti kanye nomswakama omnyama omusha.
- Bhaka, kungafundwa, cishe imizuzu engu-20, noma kuze kube yilapho izinhlanzi zihamba kalula ngefoloko. **
- Susa kusuka kuhhavini; usakaze ukhilimu omuncu phezu kwama-steam e-salmon. Fafaza nge-elimon ne-dill.
- Buyela kuhhavini imizuzu emithathu.
- Khonza i-salmon eshisayo ngama-wedge lemon.
Izinhlangothi eziphakanyisiwe:
* I-American Heart Association ibheka ukuthi inhlanzi, inyama noma izinkukhu ezikhonzayo ziphekwe ama-ounces amabili kuya kwangu-3.
** Inhlanzi kufanele iphekwe ekushiseni okungenani okungama-145 ° F (62.8 ° C).
Imithombo
I-American Heart Association. Kuyini Ukukhonza?
USDA. Ishadi Lokushisa Lokungaphakathi Eliphansi
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 492 |
| Inani lamafutha | 26 g |
| I-Fat egcwele | 6 g |
| I-Fat Unsaturated | 8 g |
| I-cholesterol | 160 mg |
| I-sodium | 285 mg |
| Ama-carbohydrate | 8 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 55 g |