Lezi zinhlanzi ze-swordfish ziphekwe ngama-mushroom, anyanisi, i-pepper e-green bell, i-lemon, amafutha omnqumo, ukhula lwe-dill no-utamatisi. Isitsha sinembala futhi sinemnandi.
Nakuba i- swordfish iyinambitheka , inezinga eliphakeme le-mercury futhi liqaphele ukuthi akufanele lidliwe kaningi ngenyanga. I-US FDA ne-EPA icebisa ukuthi abesifazane abangakhulelwa, abesifazane abakhulelwe, omama abahlengikazi kanye nabantwana abancane bayakugwema ukudla i-swordfish nezinye izinhlanzi eziphezulu ze-mercury.
Okuzokwenza
- 4 ama-ounces amakhowe (aqotshiwe)
- 1 i-anyanisi yekomishi (ilincetu)
- 1 imbambo yesilimo esidliwayo esinamagatsha anamanzi (oqoshiwe)
- 2 wezipuni green bell pepper (oqoshiwe)
- 2 wezipuni
- ijusi lemon
- 2 wezipuni amafutha omnqumo
- Dash usawoti
- Dashi pepper
- 1/4 isipuni se-dill ukhula (omisiwe)
- 1 1/2 amakhilogremu angu-swordfish (4 swordfish steaks)
- Amaqabunga amabili e-bay (cut in half)
- 2 utamatisi
Indlela Yokwenza
- Sishisa amafutha omnqumo e-skillet phezu kokushisa okuphakathi. Engeza amakhowe, u-anyanisi, nebheli pepper. Pheka, uvuselele, imizuzu engu-8 kuya kwezingu-10, noma kuze kube yilapho imifino ithenda.
- Eminye imifino eline-sauteed, engeza ijusi kalamula, usawoti, pepper, nokhula lwama-dill.
- Khombisa i-pan engasetshenzisiwe yokubhaka ene-foil. Spread isigamu sama-mushroom ne-anyanisi ingxube ngaphezulu bese uhlela ama-swordfish steaks phezulu.
- Nciphisa i-swordfish steaks ngosawoti kanye nepelepele, faka uhlamvu lweqabunga ngalunye.
- Ukusika iziqongo kanye nesitshalo kuphelisa utamatisi, bese ubeka utamatisi ngamunye zibe yizintwana ezine ezinzima; Faka izindawo ezimbili ku-swordfish steak ngayinye. Fafaza i-mushroom ehlangene ne-anyanisi ingxube phezu kwezinhlanzi.
- Vala i-pan nge foil bese ubhake ku-400 F cishe imizuzu engama-20, noma kuze kube yilapho izinhlanzi ziqhuma kalula ngemfoloko.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 399 |
| Inani lamafutha | 21 g |
| I-Fat egcwele | 4 g |
| I-Fat Unsaturated | 11 g |
| I-cholesterol | 133 mg |
| I-sodium | 284 mg |
| Ama-carbohydrate | 10 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 42 g |