I-Swordfish Steaks ene-Grilled

I-swordfish steaks eqinile ibambe kahle kwi-grill noma i-broiler. Lezi zinhlanzi ze-swordfish zithandeka kakhulu nge-sauce ye-lemon namafutha omnqumo. I-sauce igubha phezu kwezinhlanzi njengoba ipheka.

Nakuba i-swordfish inomsoco futhi inomsoco, inayo izinga eliphezulu le-mercury. I-US FDA ne-EPA icebisa ukuthi abesifazane abangakhulelwa, abesifazane abakhulelwe, omama abahlengikazi kanye nabantwana abancane bayagwema ukudla izinhlanzi eziphezulu ze-mercury. Bayeluleka leli qembu ukuba ligweme ngokuphelele i-swordfish, u-shark, i-tilefish ne-king mackerel.

Bheka: I-EPA-FDA Iseluleko ku-Mercury ku-Fish and Shellfish

Okuzokwenza

• 6 swordfish steaks, cishe 1 intshi ubukhulu
• 1/2 indebe yemifino yemifino noma amafutha omnqumo amancane
• 1/4 indebe yamanzi kalamula
• 2 amathisipuni kosher
• usawoti
• 1/2 isipuni se-Worcestershire sauce
• 1/8 isipuni umhlabathi omnyama
• dash i-Tabasco sauce noma ipulazi le-cayenne emhlabathini
• 1/4 isipuni se-paprika elimnandi

Indlela Yokwenza

Hlanganisa i-swordfish steaks kahle ngaphansi kwamanzi abandayo; I-pat eyomile ngamathawula wephepha. Hlanganisa amafutha omnqumo , ijusi kalamula, usawoti, pepper, i-Worcestershire sauce, ne-sauce yaseTabasco; khuthaza kahle.

Hlathulula izinhlanzi nge-mix bese ufafaza cishe nengxenye ye-paprika. Beka eceleni ingxube yamanzi kalamula kanye ne-paprika eceleni.

Faka i-swordfish emgodleni ogcotshwe kahle ngamalahle aphakathi noma ebhasikisini lokugcoba. Gcoba inhlanzi phezu kwamalahle aphakathi kwamaminithi angu-8 ohlangothini ngalunye noma kuze kube yilapho izinhlanzi ziqhuma kalula ngemfoloko.

Noma i-grill cishe ngo-350 ° F ku-grill grill.

I-baste enengxube yamanzi kalamula ngezinye izikhathi bese ufafaza inhlanzi esiphelile ne-paprika esele ngaphambi kokukhonza.

Ungase Uthande

I-Baked Swordfish Steaks

Izibophezelo zezinambuzane ezigcobile

I-Red Snapper eboshwe nge-Cajun Seasonings

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	345
Inani lamafutha	26 g
I-Fat egcwele	5 g
I-Fat Unsaturated	17 g
I-cholesterol	83 mg
I-sodium	884 mg
Ama-carbohydrate	1 g
I-Fiber Dietary	0 g
Amaphrotheni	25 g

(Ulwazi lomsoco eziphethweni zethu lubalwa ngokusebenzisa i-database yesithako futhi kufanele kuthathwe njengokulinganisa. Imiphumela yomuntu ngamunye ingahluka.)