I-Salmon ingumthombo omuhle wobuchopho-omega-3 fatty acids enempilo, futhi ukunambitheka kwayo okuhlukile nokubonakalayo kufana nokujabulisa ngisho nalabo abangajabuli ngaso sonke isikhathi ngezinhlanzi. I-Salmon ingumoya wokugcoba kuhhavini, okwenza kube yinto enhle kakhulu yezinsuku zamasonto.
Le saalmon inomuncu omuncu omuncu / omuncu weviniga ye-balsamic kanye nesiraphu ye-maple futhi egosiwe eceleni kwezingxenye zayo: izitshalo ezimnandi ne-ananas. Ama-plantains ne-chinanasi angena kuhhavini kuqala, njengoba izitshalo zidinga isikhathi esiningi kunokuthi i-saumon ikwazi ukuxotshwa futhi ithambile. Susa i-phaphayinaphu kuhhavini uma uqala i-salmon, ngakho-ke ungaxuba ngokushesha u-salsa ka-ananas ngenkathi i-salmon ipheka.
Khonza le saumoni ngelayisi laseNingizimu Melika-isitayela , noma uyigqoke ngesaladi elayisiwe irayisi egosiwe ngezikhathi ezikhethekile.
Okuzokwenza
- Amakhilogremu angu-16-20 e-salmon, uthathe amafayela amane
- 2 izithelo ezivuthiwe (eziphuzi / ezimnyama)
- 3-4 izindandatho ezinkulu zikaphayinaphu
- 2 isipuni imephu isiraphu
- 2 wezipuni oviniga balsamic
- 1 isipuni soy sauce
- Usawoti kanye nopelepele ukunambitha
- 1/4 anyanisi obomvu oqoshiwe
- 1 lime
- Isipuni esine-cilantro
Indlela Yokwenza
- Preheat ovini kuya degrees 450. Dweba ishidi elikhulu lokubhaka nge-aluminium foil ibekwe eceleni elikhanyayo phezulu. Shayela isilonda se-aluminium kancane ngamafutha omnqumo.
- Faka ikhasi bese uhlukanisa izitshalo zibe izingcezu eziyi-1/3-intshi obukhulu noma amathanga. Beka izitshalo ngakolunye uhlangothi lweshidi lokubhaka elihlotshisiwe. Beka izindandatho ze-ananaspa emhlobheni eceleni kweziqephu ze-plantain.
- Esikhathini esitokisini esincane, hlanganisa isiraphu ye-maple, uviniga we-balsamic, ne-soy sauce. Hlanganisa ingxube kancane kulezi zitshalo kanye nephayinaphu.
- Beka ishidi lokubhaka phakathi kwehhavini, bese ugosa imizuzu engu-10-15, uphendule kanye.
- Susa i-baking sheet kusuka kuhhavini bese ususa izindandatho zika-aninepha ebhodini lokusika ukuze uphole. Engeza amafayili e-salmon ebhodini lokubhaka. Ziqhathanise kancane ngosawoti kanye nepelepele, bese uwaxubha ngokukhululekile ngenhlanganisela yesiraphu ye-maple. Uma lezi zitshalo zithandwa futhi zilula, zisuse futhi zibeke eceleni. Uma badinga isikhathi esiningi sokupheka, ushiye eshidi lokubhaka.
- Beka i-salmon kuhhavini bese ugosa imizuzu engaba ngu-10 (izingcezu ezingu-1 intshi obukhulu), noma kuze kube yilapho i-salmon igubha lapho usika kuyo futhi i-opaque kancane.
- Ngesikhathi i-salmon ipheka, nquma i-ananas ibe yizicucu ezingu-1/2 intshi, bese ubeka endishini. Engeza i-anyanisi ne-cilantro esitsheni, bese ucindezela ijusi kusuka ku-1/2 ye-lime phezu kwenhlanganisela. Toss and ukunambitha for seasoning, wanezela ijusi kakhudlwana noma i-lime juice ngosawoti kanye nepelepele uma ufisa.
- Lapho i-salmon isilungile, isuse kuhhavini. Khonza i-salmon efudumele ngama-plantains nase-palinapple salsa.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 431 |
| Inani lamafutha | 15 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 5 g |
| I-cholesterol | 95 mg |
| I-sodium | 415 mg |
| Ama-carbohydrate | 40 g |
| I-Fiber Dietary | 4 g |
| Amaphrotheni | 36 g |