Salmon ena e marinated ka mokhoa o mong oa Asia o nang le linoko tse lekaneng le mocheso o lekaneng ho o fokotsa. E phethahetse bakeng sa monyetla leha e le ofe le tsela e ntle ea ho tšoaea khetho e nepahetseng. Sebeletsa ka meroho e halikiloeng, raese e sootho, kapa quinoa.
Seo U tla se Hloka
- 4 6-ounce ea salmon ea steaks (kapa e fokolang)
- Bakeng sa Marinade:
- 1/4 senoelo / 60 mL
- oli ea linotši (sebelisa oli ea meroho e le sebaka sa ho kenya sebaka)
- 2 tablespoons / 30 mL soy sauce
- 2 tablespoons / 30 mL
- asene ea balsame
- 2 tablespoons / 30 ml, eiee e tala (e khethiloeng)
- 1 tablespoon / 15 mL sambal chili peista (kapa li-1 teaspoon / li-flame tse 5 tsa LP pepper)
- 2 di-teaspoon / 10 mL
- tsoekere e sootho
- 1-2 cloves konofolo (minced)
- 1 teaspoon / 5 mL ginger gated
- 1 teaspoon / 5 mL sesame oli
- 1/2 teaspoon / 2.5 mL letsoai
Kamoo U ka e Etsang
1. Kopanya lisebelisoa tsa marinade ka sekotlolo se senyenyane ho fihlela tsoekere le letsoai li qhibilihile. Sebaka saalmone ka mokotleng o moholo o tletseng chelete (kapa tse peli, haeba ho hlokahala). Tšela motsoako oa marinade holimo, ho etsa bonnete ba hore litlhapi li koahetse hantle. Matla moea oohle ka mokotleng le tiiso. Beha sehatsetsing ho tsamaisa metsi hora e le 'ngoe.
2. Preheat grill bakeng sa mocheso o phahameng. Etsa bonnete ba hore oli ea grill e robala hantle pele e hlahisa litlhapi. Sena se tla etsa hore litlhapi li se ke tsa robeha nakong ea ho pheha.
3. Tlosa litlhapi ka mokotleng le sebakeng se chesang. Senya ka bolokolohi le tse ling tsa marinade 'me u lahle tse ling kaofela. Pheha ka mocheso o moholo ka metsotso e ka bang 4 ho ea ho e 5 ka lehlakoreng le leng kapa ho fihlela ho etsoa (pakeng tsa 145-150 likhato tsa F.). Nako e ka 'na ea fapana ka lebaka la boholo ba litlhapi.
4. Hang ha tlhapi e phehiloe, tlosa ho tswa ho grill mme u sebetse ka mahlakoreng ao u a ratang haholo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 532 |
| Total Fat | 32 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 13 g |
| Cholesterol | 114 mg |
| Sodium | 870 mg |
| Li-carbohydrate | 16 g |
| Fiber Fiber | 1 g |
| Liprotheine | 43 g |