Angikaze ngigqoke i-swordfish steaks okwesikhashana, ngakho-ke lapho umakhelwane wami olandelayo enginika khona i-swordfish ngangijabule ukwamukela. Ama-steaks ayelinganiswa cishe ama-ounces angu-6 ngamunye - aphelele eyodwa - futhi wanginika umbhangqwana - uphelele kabili. Ngichitha usuku noma ababili ngibheka izindlela zokupheka kodwa ekugcineni nganquma ukulungiselela okulula okuzovezezela ukuvuthwa kwe-sea, ukunambitheka kwama-steaks. Lokhu kuthatha isikhathi esingaphezu kwemizuzu engu-15 yezandla-ngesikhathi sokwenza ngakho isidlo esikhulu samasonto onke. Ikhonza 2.
Okuzokwenza
- 2 oz-oz. izinhlanzi zezinhlanzi zenkemba
- 1 lemon
- 2 tsp. Amafutha e-Olive
- 1 tsp. omisiwe i-Herbes de Provence (etholakala esiteji se-spice)
- I-pinch usawoti
Indlela Yokwenza
1. Beka ama-steaks epulangwe bese ucindezela ijusi lehafu lemon phezu kwabo, ukumboza izinhlangothi zombili. Marinate imizuzu engu-30.
2. Okwamanje, ukushisa i-pan ye-grill ngaphezu kokushisa okuphakathi.
3. Hlanganisa izinhlangothi zombili ze-steak ngamafutha omnqumo bese ufafaza uhlangothi olulodwa lwesitashi ngasinye nge 1/2 isipuni seHerbes de Provence kanye nocezu kasawoti.
4. Beka ama-steaks ku-grill eshisayo bese upheka imizuzu engaba ngu-5 - kuze kube yimiphetho ye-steak ephekwe ngaphasi.
Flip steaks bese upheka elinye imizuzu emihlanu.
5. Ngommese obukhali, hlola insika ye-steak ukuze uqiniseke ukuthi akusilo pink kodwa namanje ujusi. Uma kungenzeki kahle, susa i-pan ngokushisa, ikhava nge-foil, bese upheka ukushisa kwamanye amaminithi angu-5.
Cindezela kancane ijusi lemonti ngaphezulu kwi-steaks bese ukhonza.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 532 |
| Inani lamafutha | 5 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 0 mg |
| I-sodium | 334 mg |
| Ama-carbohydrate | 134 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 0 g |