Ama-capers ne-lemon enza i-sauce e-tangy futhi enhle kakhulu egcwalisa ngokugcwele ama-tuna steaks. Zizwe ukhululekile ukupheka i-tuna ku-grill noma epanini ye-stovetop ye-grill.
Khetha i-tuna enhle ye-tuna enhle ye-broiler noma i-grill. Kumele kubonakale kunomsoco futhi kube mnyama kunobomvu obujulile. Gwema i-tuna enembile noma emnyama. Uma i-tuna eluhlaza ibonakala sengathi ihlukanisa ezindaweni, kungenzeka ukuthi idala.
Le-tuna yenza isidlo esiphundu nge- asparagus egosiwe noma amahlumela ama-brussels namazambane abhakabhaka . Noma uyisebenze esaladini esilula.
Okuzokwenza
- 4 wezipuni ibhotela
- I-garve encane encane (i-finely minced)
- 2 wezipuni ujusi kalamula
- 1 isipuni sekhasi lemon
- 2 ithisipuni capers (igcwele futhi ihlanza, oqoshiwe)
- 1 ithisipuni i-parsley (fresh, eqoshiwe)
- 4 i-tuna steaks
- usawoti ukunambitha (kosher
- umnyama omnyama ukunambitha
Indlela Yokwenza
- I-broiler evuthayo. I-oli ipaki ye-pan broiler bese uyibeka kuhhavini.
- Ku-skillet encane phezu kokushisa okuphansi, gcoba ibhotela; engeza i-garlic, ijusi lemon, i-lemon zest, ne-capers. Misa imizuzwana engu-30. Hlangani e-parsley. Susa ekushiseni.
- Gubha amafutha omnqumo phezu kwe-tuna steaks; ufafaze usawoti kanye nepelepele. Hlela i-tuna ku-pan elishisayo. Hlanganisa cishe amasentimitha ayisithupha ukusuka ekushiseni emaminithini angu-8 kuya kwengu-10, uphendukela ngokucophelela cishe phakathi nesikhathi sokupheka. I-steaks ye-tuna kufanele isabomvu phakathi, kuye ngokuthi uthanda kanjani i-tuna yakho entsha. Gwema ukupheka ngokweqile.
- Geza umsizi we-lemon caper warmed phezu kwe-tuna steaks ngaphambi kokukhonza.
Ikhonza 4.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 292 |
| Inani lamafutha | 15 g |
| I-Fat egcwele | 8 g |
| I-Fat Unsaturated | 4 g |
| I-cholesterol | 74 mg |
| I-sodium | 447 mg |
| Ama-carbohydrate | 12 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 27 g |