Ama-chops ahlanzekile e-yellowfin tuna agqoke nge- pan sauce elula ye-ukhilimu lemon kanye nama-capers. Qaphela ukuba ungalimazi utshalomali lwakho ngokuqhathanisa i-tuna. Yenza izithako zakho zilungiselelwe futhi zilungele ukuhamba futhi ungaba nalokhu etafuleni cishe imizuzu engu-15.
Okuzokwenza
- 8 oz.
- i-tuna (2 fresh yellowfin steaks)
- I-Kosher
- usawoti ukunambitha
- Umbala omnyama omusha
- pepper ukunambitha
- 1 ithisipuni
- Amafutha e-Olive
- 2 Ibhotela le-tablespoons (ukusetshenziswa okuhlukene)
- 1/8 indebe
- anyanisi (ama- sweet, fresh, amaminerali)
- I-clove engu-1
- i-garlic (ihlombe kahle)
- 1/4 indebe iwayini elimhlophe
- 1 ithisipuni ijusi lemon (fresh, noma ngaphezulu ukunambitha)
- 1/4 ikhilimu yekhilimu (esindayo)
- 2 Amathebula
- ama-capers (anqanyuliwe)
- Garnish: fresh
- ukhula lwe- dill nolamula noma i-lime wedges
Indlela Yokwenza
Fiphaza zombili izinhlangothi ze-yellowfin tuna steaks nge usawoti ongcolile kanye nopele omusha.
Sishisa i-skillet esindayo ngaphezu kokushisa okukhulu. Engeza amafutha omnqumo nesipuni esisodwa sebhotela ne-swirl ukuze ugqoke i-pan. I-tuna steaks ye-Sear ize ibe nsundu yegolide ohlangothini ngalunye, iphendulela kanye kuphela. Ungadluli i-tuna. Susa futhi uhlale ushisayo.
Ukushisa okuphansi kuya emaphakathi. Engeza isipuni esisele sebhotela epanini kanye no-anyanisi. Bamba ngomusa kuze u-anyanisi aguquke.
Engeza i-garlic bese ushaya iminithi eyengeziwe engu-1, uvuselela kaningi. Dlulisa ngokucophelela iwayini elimhlophe nejusi likalamula . Faka futhi upheke kuze kube yilapho uketshezi linciphisa ngesigamu, cishe imizuzu emibili kuya kwezingu-3. Engeza ukhilimu onzima futhi ubuyele esimeni. Pheka eminye imizuzu emithathu noma ngaphezulu uze uqine. Hlanganisa kuzikhwama ezincibilikile.
Thela i-lemon ukhilimu we-lemon phezu kwe- tuna steaks efudumele bese uhlobisa nge-dill ne-lemon noma i-lime ukuze usebenze.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 595 |
| Inani lamafutha | 30 g |
| I-Fat egcwele | 16 g |
| I-Fat Unsaturated | 9 g |
| I-cholesterol | 116 mg |
| I-sodium | 619 mg |
| Ama-carbohydrate | 28 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 36 g |