Ukulungiswe ngekhonta enamahlombe angenasiphundu ne-Alaskan King Salmon, lokhu kungenye yezindlela ezilula, ezinempilo-nokho-ezithekile zokulungisa izinhlanzi ngezinsuku zamasonto onke. Kufanelwe ukudla okungekho gluten, ama-milk-free, kanye ne-paleo, kodwa akuyitholi konke ukudla okufana nokudla! Ukukhonza nge-garlicky broccolini elula, uzobuya kule recipe noma nini uma uthola leyo fillet ephelele.
Njenganoma yikuphi iresiphi ehloselwe abantu abanezivimbelo zokudla noma imithi, qiniseka ukuthi ufunda amalebula ezithako kuzo zonke izithako ukuqinisekisa ukuthi azikho izithako ezithathwe ngobisi noma izithako ezingaphephile kubantu abadliwayo ngaphandle kokudla.
Okuzokwenza
- I-Alaska King Salmon (i-Alaska King Salmon engu-1) (ephuziwe, elicwengekile ibe yizingcezu ezine-3-ounce)
- 4 wezipuni umsila juice (fresh; amabili limes)
- 1 inkomishi kakhukhunathi
- 1 iqanda
- 2 wezipuni amanzi (abandayo)
- usawoti ukunambitha
- umnyama omnyama ukunambitha
- Okuzikhethela: utamatisi omisiwe oqoshiwe
Indlela Yokwenza
1. Hlangisa ihhavini ukuya ku-400 F. Qhaqa ishidi lokubhaka ngephepha lesikhumba bese ubeka eceleni.
2. Phakamisa kahle i-salmon ngaphansi kwamanzi abandayo. Cindezela ijusi lika-lime phezu kwezicucu futhi kuzo zonke izinhlangothi (ungenza lokhu emgqeni noma epulangwe.) Beka eceleni.
3. Faka ikhukhunathi eline-shredded esitsheni esincane, bese ubeka eceleni. Kwesinye isitsha, hlanganisa iqanda ngamanzi abandayo uze uhlangane kahle. Gcoba zonke izingcezu ze-salmon ekugezeni kwamaqanda, bese ugoqa ucezu ngalunye lwe-salmon ku-kakhukhunathi kuze kube yilapho uboshwe ngokuphelele.
4. Faka i-salmon ebhodini eliphekile lokubhaka bese ubhake cishe imizuzu engu-15, noma kuze kube yilapho uboniswe ngaphandle futhi wenze kahle phakathi. Khonza masinyane, ucebile ngolwandle usawoti kanye nosawoti omnyama omusha ukuze unambitha, ne-garlicky broccolini (iresiphi ngezansi) no-utamatisi omusha.
* cela i-fishmonger yangakini ukuba isikhumba salmon ukuze usindise ngesikhathi
I-Garlicky Broccolini :
- 2 bunches broccolini, uhlanza kahle
- 1 T. amafutha omnqumo amancane
- I-T. fresh ye-lemon
- 2 T. u-garlic omisiwe omuncu
- 2 T. ijusi elimnandi lemon
- Usawoti usawoti kanye nomswakama omnyama omusha, ukunambitha
- 1. Thatha ibhodlela elincane lamanzi emathunzini abilayo. I-Blanch i-broccolini imizuzu engu-2 noma kuze kube yilapho kukhanya okuluhlaza okwesibhakabhaka nokunezinwele. Dlulisela emanzini e-ice ngokushesha ukumisa ukupheka, bese uvula bese ubeka eceleni. Sishisa amafutha omnqumo endaweni enkulu ye-saute phezu kokushisa okuphakathi. Engeza indwangu ye-lemon, i-garlic egayiwe, nejusi elimnandi lemon . Ukushisa ngomzuzu owodwa, bese ufaka i-broccolini epanini. Toss the broccolini nezinye izithako bese upheka imizuzu engu-1-2 ngaphezulu. Dlulisa i-broccolini esitsheni sokukhonza bese ungeza usawoti usawoti kanye nepelepele omusha ukuze unambitha.
Inothi likaPheka:
- Uma i-broccolini ayiyona into yakho, nansi ezinye izinhlangothi zemifino ezihamba kahle nale dish:
- I-Grapefruit I-avocado i-Goddess isaladi
- I-broccoli ene-steamed , isipinashi esikhishiwe, isilimo se-asparagusi eqoshiwe, ne-sauteed kale nazo zonke izinketho ezinhle kakhulu.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 316 |
| Inani lamafutha | 20 g |
| I-Fat egcwele | 8 g |
| I-Fat Unsaturated | 5 g |
| I-cholesterol | 128 mg |
| I-sodium | 165 mg |
| Ama-carbohydrate | 5 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 30 g |