Litlolo tse bululetsoeng ke Asia li sebetsa ka mokhoa o phethahetseng ka tatso e bonolo ea swordfish. Khabisong ena, swordfish e qala ho sesoa ka har'a motsoako o motle le o bolila oa mahe a linotši, soy sauce, konofolo, ginger le lime, ebe o latsoa mongobo ha a ntse a pheha lijo tse chesang. Litholoana ke karoloana ea litlhapi tse nang le monate o nang le monate o monate.
Sebeletsa tlhapi ka raese e nang le steamed le sauteed bok choy. Kapa hlahisa li-zucchini tse tala le tse mosehla le pelepele e khubelu ea tšepe bakeng sa pop e ntle ea 'mala.
Seo U tla se Hloka
- 2 swordfish steaks, li-ounces tse 6 ka 'ngoe
- 3 tablespoons mahe a linotši
- 3 tablespoons soy sauce
- 1 tablespoon oli ea limela
- 1 ho 2 cloves garlic (minced)
- 1 tablespoon grated ginger e ncha
- 1 teaspoon lime zest
- Mokeli oa 1 lime
- 1/4 teaspoon pepere e tšoeu
Kamoo U ka e Etsang
- Beha litlhapi ka sekotlolo se seholo sa khalase kapa sejana se sa tebang sa ho baka.
- Kopanya lisebelisoa tsa marinade ka sekotlolo se senyenyane 'me u tšollele tlhapi. Etsa bonnete ba hore o apara tlhapi ea soly mahlakore ka bobeli. Sejana sa sekoahelo se koahetsoeng ka polasetiki 'me se behe sehatsetsing ka metsotso e 30 hora e le' ngoe.
- Preheat grill ho bohareng-mocheso o phahameng. Ho tlotsa oli e nyenyane kabati ea ho pheha.
- Tlosa litlhapi ho tloha marinade, etsa bonnete ba hore u boloke marinade.
- Beha tlhapi holim'a grill e nang le oiled le brashi le marinade e bolokiloeng. Lumella ho pheha metsotso e 3 ho isa ho e 4, etele, 'me u apara ka lehlakoreng le leng le marinade. Lumella litlhapi ho pheha metsotso e 5 e setseng.
- Hang ha tlhapi e opaque bohareng, tlosa mocheso le ho sebeletsa.
Litlhahiso
Ha o reka swordfish steaks, ke habohlokoa hore u batle lintho tse seng kae ha boleng ba tsona bo ka ba teng ho tloha ha likepe tsa ho tšoasa litlhapi tsa swordfish li lula leoatleng ka nako e telele, ho tloha matsatsi a seng makae feela ho isa ho khoeli. Litlhapi tse nang le boleng bo botle li lokela ho ba le tiiso e tsitsitseng, e nang le nama e khanyang kapa e pinki ka 'mala. Ke ntho e tloaelehileng ho bona mali a nang le mali ho tloha ho steak le 'mala o khubelu o bolelang ho hloekisa. Ha u batle swordfish e bohlooho ka 'mala o nang le mali a sootho. Swordfish e fihla tlhōrōng ea August ho ea ho ea October empa swordfish e nang le serame e ka fumanoa selemo ho pota.
Haeba ha o e-s'o sebelise ginger e ncha pele, ho na le litlhahiso tse 'maloa tseo u lokelang ho li hopola. Pele, ho na le ginger e nyane (kotuloa ka mor'a likhoeli tse 6) le ginger e ntseng e hōlile (ho kotuloa likhoeli tse 10 ho isa ho tse 12). Ginger e nyane e na le tatso e bonolo haholoanyane ha ginger e kholo e ka ba e monate. Boholo ba mabenkele bo rekisa motsoako o moholo, 'me hangata o o boloka setulong ho fihlela o omeletsoe' me mohlomong o se o bōpehile ebile o khabisitsoe-etsa bonnete ba hore o qoba sena. Haeba o ka fumana ginger e nyenyane, ha ho hlokahale hore u e qhekele ha letlalo le le tšesaane haholo. Ginger e tsoetseng pele e ka hlajoa ka peeler ea meroho, empa ho sebelisa khaba ho hlakola letlalo ha ho na litšila.
K'hope ena e hloka oli ea limela, empa oli leha e le efe e sa nke lehlakore e tla e etsa. Qoba oli ea mohloaare kapa oli leha e le efe e matla ka tsela eo e tla fetola kapa e sithabetse marinade.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 518 |
| Total Fat | 14 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 133 mg |
| Sodium | 1,592 mg |
| Li-carbohydrate | 54 g |
| Fiber Fiber | 3 g |
| Liprotheine | 47 g |