Lezi zinhlanzi ze-saumon noma ze-tuna zihlanjululwa bese ziboshwe noma ziphekwe ekupheleleni. I-marinade ineza i-garlic kanye ne-lamon flavour kuma-steaks noma e-fillets.
I-Salmon kufanele iphekwe, kodwa i-tuna inhle kakhulu uma isabhakabhaka phakathi nendawo. I-Salmon izoba lula kalula uma imfoloko ifakwa phakathi nendawo futhi isonte kancane. Ngokusho kwe-USDA, inhlanzi ne-shellfish kumele ziphekwe ekushiseni okuphansi okuphephile kwe-145 F (62.8 C).
Okuzokwenza
- 4 i-saumoni noma i-tuna steaks noma izibopho (cishe u-1 intshi ubukhulu)
- I-Marinade:
- 1/4 indebe
- soy sauce noma tamari
- 1/4 indebe yokupheka sherry
- 1 isipuni esisha ijusi kalamula kanye 1/2 isipuni isithako
- I-garlic encane e-1 (echotshoziwe futhi ehlisiwe)
- 3 wezipuni amafutha omnqumo
Indlela Yokwenza
Hlela inhlanzi engilazini engacwengi noma eplastiki noma isikhwama sokugcina isitoreji sokudla epulasitiki. Hlanganisa ndawonye izithako ze-marinade esitsheni esincane; uthele phezu kwenhlanzi. Ukumboza noma uphawu nesifriji amahora angu-1 kuya ku-1/2, ujika njalo.
Susa inhlanzi kusuka emanzini, uthele i-marinade epanini, bese ubilise imizuzu engu-5.
Ikhanseliwe
- Beka inhlanzi kwi-grilli elicwebeziwe noma ugcoba ibhasikidi kanye ne-grill phezu kwamalahle aphakathi kwamaminithi angaba ngu-3 kuya kwangu-5, ukugcoba njalo nge-marinade ebilisiwe.
- Vula bese upheka imizuzu engu-3 kuya kwemihlanu ubude, noma kuze kube yilapho inhlanzi iboshwe kahle. I-tuna kufanele ihlale i-pink phakathi nendawo. I-Salmon kufanele ihlasele kalula ngemfoloko futhi izoba opaque.
Bhaka
- Beka inhlanzi epanini lokubhaka elinganamathelisi noma i-skillet ephephile yesikhuni esingaphephile (i-salmon kufanele ibe yilezi zesikhumba phansi). Beka i-pan noma i-skillet esitokisini esiphezulu sama-450 F.
- Faka i-saumoni ngamaminithi angaba ngu-12 kuya kwangu-15 kanye ne-tuna imizuzu engu-8 kuya kweyishumi nambili. I-Salmon kufanele iphekwe futhi ikwazi ukuguqulwa kalula ngemfoloko efakwe phakathi nendawo futhi isonte kancane. I-tuna kufanele iqale ukushayela kodwa kufanele ihlale iphinki phakathi.
Amathiphu nokuhluka
Khonza i-salmon noma i-tuna phezu kwemifino ehlanganisiwe noma isipinashi noma usebenzise inhlanzi ngelayisi, i-lemon wedges, kanye nemifino ehlangene. I-broccoli nobhontshisi obuluhlaza kukhona ukukhetha okuhle.
Ungase Uthande
I-Tuna enezinyosi ne-Honey Mustard Marinade
Isitayela se-Nicoise I-Tuna Salad Recipe Nge-Dijon Ukugqoka
Amapulangwe e-Mustard ne-Panko Crusted
I-Baked Salmon Nojuzi I-Citrus Glaze
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 185 |
| Inani lamafutha | 11 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 8 g |
| I-cholesterol | 11 mg |
| I-sodium | 1,023 mg |
| Ama-carbohydrate | 12 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 10 g |