I-Arctic char iyinhlanzi enhle ezuzisayo ngokunamathisela okuhle okunomsoco. Inhlanganisela yezinyosi-Dijon igqoke izinhlanzi zenezela ukujula okuhle kwe-flavour. Khonza eceleni kwemifino eboshwe futhi uzothola ukudla okunomsoco okusheshayo, okunempilo ngesikhathi esithile.
Okuzokwenza
- 4 iziqeshana ze-arctic char, 1 1/2 amasentimitha ubukhulu
- 1/4 indebe / 120 mL isinaphi se-dijon
- 1/4 indebe / 120 mL uju
- 2 isipuni / 30 mL amafutha omnqumo
- 3 clove garlic, nengulube
- 2 amathisipuni / 10 ml
- i-thyme entsha
- 1 ithisipuni / 5 ml mlwandle usawoti
- 1/2 isipuni / 2.55 mL pepper omhlophe
- ijusi 1 lemon encane
Indlela Yokwenza
1. Hlanganisa inhlanzi emanzini abandayo bese ubhalwa ngamathawula wephepha. Faka endaweni ejulile yokupheka ingilazi yeglasi. Hlanganisa lwesinaphi, uju, i-oli, i-garlic, i-thyme, ijusi lemonisi, usawoti, kanye nopelepele omhlophe. Ukusebenzisa i-spoon, i- coat fillets ngxube. Faka ikhava ngesigxobo seplastiki bese ubeka esiqandisini imizuzu engu-30-40.
2. Hlanganisa i-grill ngokushisa okuphakathi. Ngaphambi kokubeka izinhlanzi phezu kwe-grill, i-grilli ye-oli igaya.
Lokhu kungenziwa ngokusebenzisa ama-tile amakhulu, amathanga amaphepha aphonswe, kanye namafutha aphezulu okubhema omusi njengamafutha okugcoba noma a-avocado. Yenza i-3-4 idlule ngaphesheya kwamagundane ukuze ukhuthazelele indawo enhle yokungena. Lokhu kuzosiza ukugcina inhlanzi iqinile ngesikhathi senqubo yokugaya.
3. Beka inhlanzi ku-grill, uhlangothi lwesikhumba phansi, bese upheka imizuzu emihlanu. Ngokucophelela, vula izinhlanzi bese upheka imizuzu engu-3-5 eyengeziwe. Ngezinye izikhathi kulula ukusebenzisa ama-spatula ama-resistant amabili okushisa ukuvula inhlanzi. Omunye ongaphansi futhi omunye ukusiza ngokuphenduka.
4. Uma inyama yezinhlanzi ingabonakali ikhanya, iqhuma kalula futhi ifinyelele izinga lokushisa kwangaphakathi lika-145 degrees F., kwenziwa. Susa ngokucophelela kusuka ku-grill, ipuleti bese ukhonza ngezinhlangothi zakho ozithandayo.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 541 |
| Inani lamafutha | 17 g |
| I-Fat egcwele | 4 g |
| I-Fat Unsaturated | 9 g |
| I-cholesterol | 169 mg |
| I-sodium | 890 mg |
| Ama-carbohydrate | 35 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 63 g |