Yini eyenza lokhu iresiphi ekhetheke kakhulu yi-tangy Thai lemongrass-honey sauce eshada ngokugcwele nge-flavors yemvelo ka-salmon. I-salmon ye-Pan-fry iyashesha, futhi i-sears ku-flavour no- omega-3 ubuhle bezinhlanzi. Iresiphi elula kakhulu engenziwa emaminithi angaphansi kwengu-30, i-saumon e-fried ne-Thai sauce inhle kakhulu ekungeneni kokudla kwansuku zonke ukuthi ngisho nezingane zakho zizothanda.
Okuzokwenza
- I-Marinade:
- 1/2 indebe irayisi irayisi, noma ubeke uviniga omhlophe noma i-apula cider uviniga
- 1/4 indebe uju
- 4 i-clove garlic (i-minced)
- 1 isilili elibomvu elisha elibomvu (elihlutshiwe noma eliqoshiwe), noma esikhundleni sesipuni se-cayenne se-1/2 kuya ku-1
- Isipuni esingu-1
- fish sauce
- 1 isipuni soy sauce
- 1 isipuni omnyama soy sauce, noma esikhundleni 1 ngaphezulu isipuni soy soy sauce njalo
- Isipuni esingu-1 sinqunywe
- i-lemongrass
- KuSalmon:
- Ama-salmon amabili kuya ku-4
- Izipuni eziyi-1 kuya kwezingu-3 zamafutha we-canola noma amanye amafutha emifino ukuze uthose
- Ukuhlobisa okuzikhethela: imbewu ye-sesame enezinambuzane
Indlela Yokwenza
- Beka zonke izithako ze-marinade ndawonye epanini elingaphakathi kokushisa okuphakathi. Hlanganisa njengoba ulethe isoso kumathumba.
- Nciphisa ukushisa kuya enkundleni futhi uvumele ukumama imizuzu engu-10, kutholakale. I-sauce izothuthuka kancane kancane (iphunga leviniga lingcono kakhulu njengoba lipheka). Lapho usukile usukhulile, faka efrijini noma efrijini ukuze uphole imizuzu emihlanu.
- Faka izibopho ze-salmon epanini elibhakabhaka lokubhaka ukuze zinganyelwe phezu komunye nomunye. Uma i-marinade ikhihlile ukuze ifudumele, isipuni 1 isipuni phezu kweflett ngayinye, ukuyihlanganisa phezu kwenyama. Flip phezu kwezinhlanzi bese uphinda, ugcine isoso esisele kamuva. Phuma emqandisini imizuzu engu-10.
- Beka i- pan noma i-wok phezu kokushisa okuphezulu, okuyivumela ukufudumala okungenani iminithi elingu-1 ngaphambi kokungeza amafutha-lokhu kuzosiza ukuvimbela i-salmon ukuba inganamatheli.
- Uma i-pan ishisa, engeza amafutha wezipuni 1 kuya ku-2, uphakamise futhi uphendule i-pan ukuze usakaze ngokulinganayo. Manje fakets fillets epanini.
- Vumela i-salmon ukuze uthose okungenani imizuzu engu-2 ingaphazanyiswa ngaphambi kokuthi uphenduke (uma uphendukela kakhulu maduzane, izomathela), ivumele ukuthi "ifune" ukuze ibuye isuke phansi phansi. Ngesikhathi i-salmon ishayela, faka i-pan nge-lid.
- Fry inani lamaminithi amathathu kuya kwangu-5 ngakunye, kuye ngokuthi ubukhulu bezinhlanzi. I-Salmon yenziwa lapho inyama yangaphakathi i-opaque ne-flakes kalula ngemfoloko.
- Ukuze usebenze, hlela i-saumon esitsheni sokukhonza noma amapulethi ngamanye. Phinda uphinde ususe isobho esisodwa futhi isipuni ngaphezulu kwefletthi ngayinye. Fafaza imbewu yesame uma usebenzisa. Noma iyiphi i-sauce eseleyo ingakhonzwa eceleni (kuyiphunga elimnandi phezu kwelayisi noma imifino!).
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 450 |
| Inani lamafutha | 17 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 6 g |
| I-cholesterol | 111 mg |
| I-sodium | 774 mg |
| Ama-carbohydrate | 30 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 42 g |