Batho ba bangata ba rata li-dill tse nang le saalmon, empa mokhoa ona o boetse o sebelisa litlhapi tsa li-capers ho hlahisa tlhapi e tsotehang e khabisitsoeng e loketseng nako leha e le efe.
Joaloka bonus e eketsehileng, e tla hammoho ka potlako e le hore u tle u be le thupelo e kholo le e phetseng hantle tafoleng ka mor'a metsotso e 30.
Seo U tla se Hloka
- 1 salmon fillet, boima ba lik'hilograma tse 900 (900 g)
- 1/4 senoelo (60 mL)
- li-capers , li tšolotsoe li bile li fokotseha
- 2 tablespoons (30 mL) lero la lero la lemone
- 2 tablespoons (30 mL) dill e ncha, e hahiloeng hantle
- 1 tablespoon (15 mL) oli ea mohloaare
- 2 cloves konofolo, minced
- 2 di-teaspoon tse 2 (mL 10)
- palesa ea anchovy (ka ho khetheha)
- 2 di-teaspoon tse 10 tsa mahe a linotši
- 1 teaspoon (5 mL) letsoai
- 1 teaspoon (5 mL) pepere e ntšo
Kamoo U ka e Etsang
- Preheat grill ho ea mofuthu mocheso.
- Tlosa masapo leha e le afe ho tloha salmon.
- Kopanya lisebelisoa tse setseng ka sekotlolo se senyenyane 'me u itlhakise holim'a saalmon.
- Beha saalm ka basketeng e nang le oli e nang le oli e nang le oli e ngata ka holim'a lepolanka (etsa bonnete ba hore u fetola linako tsa ho pheha haeba u sebelisa mapolanka) kapa u kenya sethaleng se nang le aluminium.
- Cook saalmon metsotso e ka bang 15 ho isa ho ea 18 kapa ho fihlela litlhapi li fihla mocheso o ka hare oa likhato tse 145 F. Tlosa mocheso le ho sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 426 |
| Total Fat | 22 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 124 mg |
| Sodium | 636 mg |
| Li-carbohydrate | 11 g |
| Fiber Fiber | 1 g |
| Liprotheine | 45 g |