Nasi ukudla okusheshayo, okusheshayo, okulula, okunempilo nokudla okuJapane klabishi okuphekwe nge-tuna ekheniwe. Kunenkinga encane kumalungiselelo, kanti nakanjani isikhathi esingaphansi ekuphekeni. Kuyinto ukudla okuphelele okushiya isisu sakho sigcwele futhi isikhwama sakho sikhwama sigcwele.
Uma ubheka umngcele osemathinini, ungase ukhumbule lokhu: ngokusho kwe-Monterey Bay Aquarium's Seafood Watch: "I-Skipjack tuna ebanjwe nge-troll noma i-pole-and-line gear ithola incomo ethi" Best Choice "ngoba kuncane noma akukho I-bycatch ehlobene nale ndlela yokuqoqa. "
Ukuze ukhulise amaprotheni bese wengeza ubukhulu obuningi, engeza iqanda elibiziwe.
Futhi ukusikisela: Kuyakuthanda kakhulu uma ungapheki iklabishi isikhathi eside kakhulu ukuze ulondoloze i-crunchiness.
A Salad Esikhundleni
Ungakwazi njalo ukwenza isaladi neklabishi kanye ne-tuna ekheniwe esikhundleni se-stir-fry. Gcoba i-tuna ngemfoloko usike iklabishi, engeza ama-chives enobisi, usawoti kanye ne-pepper, uphinde uhlanganise ne-mayonnaise noma i-yogurt yamaGrike ene-ukhilimu omuncu omuncu. Ukuze uthole isikhala esingeziwe, engeza i- jalapeño encane ne-apula eluhlaza.
Ukusebenzisa i-Tuna Fresh
Esikhundleni se-tuna ekheniwe, ungase ucabange ngesidlo esifanayo, kodwa u-Ahi ushu. Nasi ukubuka konke lokho kuhluka kwe-recipe:
Esigodini esincane, gubungela ndawonye umsizi we-soy, i- mirin , uju kanye namafutha wesisame. Hlukanisa izingxenye ezimbili ezilinganayo. Hlanganisa uviniga welayisi ibe yingxenye eyodwa bese ubeka eceleni njengesauce. Gqoka ama-steak we-tuna ne-soy e-sauce ingxube ye-soy, bese ucindezela embewu ye-sesame ukuze ugqoke. Ukushisa amafutha omnqumo e-cast iron skillet phezu kokushisa okuphezulu kuze kube yishisa kakhulu. Faka ama-steaks epanini, uphinde ufune amasekhondi angu-30 ohlangothini ngalunye.
Okuzokwenza
- 1/2 iklabishi ye-Napa (uthathe ama-strip 1 ububanzi obubanzi)
- 1 anyanisi omncane (noma 1/2 anyanisi esikhulu, uthathe ama-1/2 intshi wedges)
- 1 ingaba / 6-7 oz. i-tuna (inqanyuliwe)
- 1-2 tbsp. I-soy sauce
- Amafutha we-bhodlela ama-1 e-frying
Indlela Yokwenza
- Geza amafutha emifino e-skillet enkulu bese u-anyanisi ushukela ngokushisa okuphakathi kuze kube lula.
- Engeza iklabishi uphinde ugxume udoti kuze kube lula.
- Engeza i-tuna bese uvuselela kahle ngemifino.
- Isizini nge-soy sauce okuthandayo.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 131 |
| Inani lamafutha | 6 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 23 mg |
| I-sodium | 580 mg |
| Ama-carbohydrate | 4 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 15 g |