Lezi steaks eziqubuziwe ze-swordfish zitholakala kahle nge-bhotela ne-paprika kanye nosawoti, pepper, ne-lemon. I-iresiphi ilula kodwa inambitheka, futhi iyindlela ephelele yokujabulela i-swordfish. I-garlic kanye ne-parsley sauce iyakhethwa.
I-Swordfish iyinhlanzi eqinile, okwenza ama-steaks aphelele ukugcoba noma ukugcoba. Kuhle kakhulu ukuba uthathe amaqabunga ama-kabobs. I-Halibut noma i-tuna steaks ingase ishintshwe.
Into eyodwa okufanele uyikhumbule ukuthi i-swordfish iqukethe izinga eliphezulu le-mercury kunezinye izinhlobo eziningi zezinhlanzi ezidliwayo. Iseluleko samanje esivela ku-FDA sincoma abesifazane abakhulelwe nabancelisayo, abesifazane besifazane abaneminyaka yobudala yokubeletha, nezingane ezincane zigwema ukudla i-swordfish, inkosi mackerel, shark, kanye ne-tilefish (e-Gulf of Mexico).
Kunezinzuzo eziningi zokudla okunomsoco: amafutha enempilo, umthamo womzimba, futhi ungumthombo omuhle wemvelo kavithamini D. Kodwa, ngenxa yezinga eliphakeme le-methyl mercury, ukusetshenziswa kwe-swordfish kwabanye abanye - kanye nama-mackerel, shark, kanye ne-tilefish - kufanele kube nomkhawulo ezikhathini ezingavamile.
Le swordfish ifakwe ekupheleleni ngebhotela elula kanye ne-spice combination.
Okuzokwenza
- 2 amakhilogremu angu-swordfish (angaba ngu-1 intshi ubukhulu; angase abe endaweni ye-tuna, i-salmon, noma i-Pacific halibut steaks)
- 1 ithisipuni ketshezi (kosher)
- 1/4 isipuni pepper omnyama
- 1/8 isipuni se-paprika (isiHungary esimnandi)
- 5 wezipuni ibhotela (ecibilikile)
- Okuzikhethela: i-parsley entsha eqoshiwe
- Ukuhlobisa: ama-wedges alamula
- I-Garlic Parsley Sauce:
- 1/2 indebe ye-parsley (i-minced entsha)
- Izipuni eziyi-1 ze-lemon (kusukela ku-1 lemon)
- 3 i-clove garlic (i-minced)
- 1/3 indebe yamafutha omnqumo
- 3 wezipuni juice juice (fresh)
- usawoti ukunambitha (kosher)
- umnyama omnyama ukunambitha
Indlela Yokwenza
- Ufafaza i-swordfish steaks ngosawoti, pepper, ne-paprika bese uphahla ngobumnene inhlanzi.
- Phakamisa umshini wokugcoba amafutha.
- Beka i-swordfish steaks emgqonyeni we-broiler wokugcoba bese ubhula ibhotela. Beka ngaphansi kwe-broiler, cishe amasentimitha amabili kuya kwangu-3 ukusuka emthonjeni wokushisa. Hlanganisa ama-steaks cishe amaminithi amane.
- Shintsha i-swordfish steaks, shayela ngebhotela elincibilikisiwe, bese u-broil imizuzu engu-4 kuya kwemihlanu ubude.
- Izinhlanzi kufanele zifakwe kalula futhi zizofakela kalula ngeforki uma zenziwe.
- Dlulisa i-swordfish esitsheni noma amapulethi ngamanye bese ufafaza i-parsley eqoshiwe, uma uthanda. Khonza nge-wedmon wedges kanye ne-drizzle servings nge isipuni noma amabili ka-garlic parsley sauce (ngezansi), uma uthanda.
- Le swordfish iyamnandi ngelayisi noma amazambane.
Ikhekhe lokuzikhethela le-Parsley Sauce
- Esitsheni, hlanganisa i-1/2 indebe ye-parsley eqoshiwe ne-eliested grated, u-garlic oyimifino, amafutha omnqumo nama-tablespoons amathathu wejusi elimnandi. Isizini ngosawoti kanye nomsundu omnyama omusha, ukunambitha.
Amathiphu nokuhluka
- Grill the swordfish steaks kwi-oiled grill grate phezu amalahle ashisayo cishe isikhathi esifanayo. Noma sebenzisa inhlanzi yokugcoba ukugcoba ibhasikidi.
- Faka esikhundleni se-swordfish steaks nge-saumon steaks, i-tuna, noma i-Pacific halibut.
Ungase Uthande
I-Swordfish Steaks ene-Grilled
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 400 |
| Inani lamafutha | 24 g |
| I-Fat egcwele | 8 g |
| I-Fat Unsaturated | 12 g |
| I-cholesterol | 116 mg |
| I-sodium | 573 mg |
| Ama-carbohydrate | 9 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 36 g |