Li-swordfish tsa steak li koahetsoe ke li-mushroom, eieie, tala e tšepe, lemon, oli ea mohloaare, mofoka oa dill le tamati. Sejo se monate ebile se monate.
Le hoja swordfish e monate, e na le mercury e phahameng 'me e le hlokolosi hore e se ke ea jeoa hangata ka khoeli. US FDA le EPA ba eletsa hore basali ba ka 'nang ba ima, basali ba bakhachane, bo-'mè ba anyesang le bana ba banyenyane ba qoba ho ja swordfish le litlhapi tse ling tse phahameng ka mercury.
Seo U tla se Hloka
- Li-ounces tse 4 li-mushroom (tse teteaneng)
- 1 senoelo sa onion (sliced)
- 1 nkhono ea celery (ea khaotsoeng)
- 2 tablespoons tala pepere (e qhibililoe)
- Dipole tse 2
- lero la lemone
- 2 tablespoons oli ea mohloaare
- Dash letsoai
- Pepere
- 1/4 teaspoon dill lehlaka (omisitsoeng)
- 1 1/2 pounds swordfish (4 swordfish steaks)
- 2 bay makhasi (khaola ka halofo)
- 2 tamati
Kamoo U ka e Etsang
- Hala oli ea mohloaare ka skillet holim'a mocheso o mofuthu. Kenya li-mushroom, onion le pepere. Pheha, e tsosang maikutlo, metsotso e 8 ho isa ho e 10, kapa ho fihlela meroho e le bonolo.
- Ho meroho e satiloeng, eketsa lero la lero la lemone, letsoai, pepere le mofoka oa dill.
- Tšoaea poto e sa tebang ea ho baka ka foil. Abela halofo ea li-mushroom le onion motsoako ka tlase ebe o lokisetsa li-swordfish steaks ka holimo.
- Fafatsa swordfish steaks ka letsoai le pepere, beha sengoathoana sa lekhasi le leng le le leng.
- Khaola litlhōrō le stem li felise litamati, ebe o arola langa le le le leng likarolong tse 4 tse teteaneng; beha likhao tse peli holim'a mong le e mong oa swordfish. Fafatsa moriana o setseng le motsoako oa onion holim'a litlhapi.
- Koahela pan ka foil 'me u chese ka 400 F ka metsotso e ka bang 20, kapa ho fihlela litlhapi li fofa habonolo ka fereko.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 399 |
| Total Fat | 21 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 11 g |
| Cholesterol | 133 mg |
| Sodium | 284 mg |
| Li-carbohydrate | 10 g |
| Fiber Fiber | 3 g |
| Liprotheine | 42 g |