Dill le tranelate e bolila li kopanngoa ho etsa hore li-topping tse loketseng li be le li-steam tse bonolo tse hlakiloeng. Recipe e hloka hore li-steam li tsoe, empa li-falmet tsa salmone li ka kenngoa. Haeba u sebelisa li-fillets, lumella li-ounise tse 6 ka ho sebetsa. Li-steam tsa saalmon (bophara ba 1-inch) li tla be li le boima ba li-ounces tse 6 ho ea ho tse 8. *
Litapole, quinoa , kapa motsoala o motle ke lijana tse ntle tsa mahlakoreng ho sebeletsa le saalmon. Meroho (le limela) tse tsamaeang hantle haholo le saalm ke li-asparagus, likomkomere, lierekisi, spinach kapa chard, k'habete e khubelu le lentile.
Li-Recipes tse Amanang
Ho hlajoa hamonate Salmon ka garlic
Li-Fillets tsa Salmone Tse Nang le Tsoekere e Brown-Pecan Glaze
Seo U tla se Hloka
- 4 li-steam kapa li-fillets tsa saalm, tse ka bang 1 1/2 ho ea ho 2 lik'hilograma
- 2 tablespoons lero le monate lemon
- 1 thispone haholo khabeloa minced anyanisi
- 1/4 teaspoon letsoai, kapa ho latsoa
- hlaba pepere e ncha e ncha, kapa ho latsoa
- 1/4 senoelo sa tranelate e bolila (mafura a feletseng a monate haholo, empa a ka sebelisa mafura a fokotsehileng)
- 1 teaspoon khabeloa grated lemon khama
- 1/2 teaspoon e omisitsoeng dill mane
- Lemon wedges
Kamoo U ka e Etsang
- Hala sekepe ka 350 ° F (180 ° C / Gas 4). Butter tlase ea sejana se sa tebang sa ho baka.
- Lokisetsa li-steam e le sejana sa baking.
- Ka sekotlolo se senyenyane kopana le lero la lemone le onion; fafatsa likhabapo tse 2 ka holim'a sekepe se seng le se seng sa salmon. Nako le letsoai le pepere e ncha e mongobo.
- Ho noa, ho koaheloa, ka metsotso e ka bang 20, kapa ho fihlela litlhapi li fofa habonolo ka fereko. **
- Tlosa ho tloha ka ontong; jala tranelate e bolila holim'a li-steak tsa saalm. Fafatsa ka khase ea lemon le dill.
- Khutlela ka ontong ka metsotso e meraro.
- Sebeletsa mofuthu oa salmon ka Lemon wedges.
Mahlakore a fanoeng:
* American Heart Association e nka hore tlhapi e 'ngoe ea nama, tlhaho kapa likhoho e na le li-ounces tse 2 ho isa ho tse 3 tse phehiloeng.
** Litlhapi li lokela ho pheha ho fihlela mocheso o ka tlaase ho 145 ° F (62.8 ° C).
Lisebelisoa
Mokhatlo oa American Heart. Ho Sebeletsa ke Eng?
USDA. Chate ea Bocheso bo ka Hare ba Hare
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 492 |
| Total Fat | 26 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 160 mg |
| Sodium | 285 mg |
| Li-carbohydrate | 8 g |
| Fiber Fiber | 2 g |
| Liprotheine | 55 g |