I-saumon enobuciko obusika inobuningi obulungile obuhle futhi obumnandi ukuhambisana nesinambitheka esiphundu se-salmon esisha. Bambisana nalesi salmon elula ngemifino e-steamed kanye nesaladi engadini yesidlo se-cal-calorie esincane.
Kulula ukulungiselela, le salmon enamafutha ephansi e-calorie ephuzile ibhaka ngokusheshisa futhi ihlanza kalula.
I-Salmon iyinhlanzi enamandla, eqinile ephezulu emafutheni ama-omega-3. Uma ungathandi ukunambitheka kwe-salmon, ungayifaka esikhundleni salokhu iresiphi (futhi eziningi zokupheka ezibiza ukubhaka izinhlanzi) ngezinhlobo eziningi zezinhlanzi, kufaka phakathi i-sea trout, i-mackerel, ama-bass emigqabhagqabha, ne-bluefish. Ama-steaks angasetshenziswa futhi, kodwa inothi usebenzisa i-tuna izoshintsha ukunambitheka kweresiphi yakho ngokuphawulekayo kunezinye izinhlobo zezinhlanzi.
Okuzokwenza
- 4 (5 oz.) Izibhamu ze-salmon
- 1 tbsp. A
- i-canola amafutha
- 1 tbsp.
- uju
- 2 i-garlic clove (eqoshiwe)
- 1/4 tsp. usawoti
- 1/4 tsp.
- umhlabathi omnyama omnyama
Indlela Yokwenza
- Hlangisa i-ovini ku-375 F.
- Beka izibopho ze-salmon, uhlangothi lwesikhumba phansi, ebhasini lokubhaka elihlanganiswe nokupenda okupheka. Uma ukhetha ukubeka i-pan nge-foil ukuze ulungise ukulula, vele ufeze kancane ukupheka uphefle esihlokweni ngaphambi kokubeka izinhlanzi phansi.
- Esidlweni esincane, gcoba amafutha, uju, negalikhi bese ubeka eceleni. Fafaza izibopho ze-salmon ngokufanayo ngomunyu nosawoti omnyama. Ukusebenzisa i-brush yokugcoba, usakaze inhlanganisela yamaju ngokulinganayo phezu kwezibopho ze-salmon.
- Beka i-salmon kuhhavini, bese ubhake imizuzu engu-20, noma kuze kube yilapho inhlanzi iqhuma kalula ngemfoloko. Khonza i-salmon ngokushesha.
Ukuze usize ngokuhlanza okulula, faka izinhlanzi endaweni ye-tin foil uma upheka ukuze ubambe wonke ama-juice. Ungazama ukusebenzisa iphepha lesikhumba, uma nje usebenzisa i-pan yokubhaka ngezinga lokujula, ngokuphambene neshidi lokukhukhi noma esinye isidlo esingenalutho.
Uma uthola ukuthi iphunga elimnandi likukhathaza ngemuva kokulungiselela isidlo sakusihlwa, ukubheja kwakho okuhle ukushiya iwindi evulekile ukugcina umoya omusha ekamelweni. Uma lokho akuyona inketho, zama ukubeka isidlo esincane seviniga eduze nesitofu ngenkathi inhlanzi ipheka. Leziqhinga ezincane zizosiza ekunciphiseni noma iyiphi inhlanzi enhlanzi emoyeni futhi njengobhonasi owengeziwe: ungaphinda uvuselele uviniga ngemuva kokuba inhlanzi isiphelile ukupheka futhi uyisebenzise ngenhloso ethile. Uma kungenjalo ukhetho, ukukhanyisa ikhandlela elimnandi kuzosiza ukusabalalisa iphunga.
Uma unayo i-saumon esele, inhlanzi kufanele igqanyiswe futhi idliwe ngosuku olulandelayo. Ingasetshenziswa ngokucacile, igcwele phezu kwemifino noma ifakwe ngisho nesaladi elula yokusanhlamvu.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 745 |
| Inani lamafutha | 38 g |
| I-Fat egcwele | 6 g |
| I-Fat Unsaturated | 14 g |
| I-cholesterol | 221 mg |
| I-sodium | 346 mg |
| Ama-carbohydrate | 16 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 81 g |