K'hasepe ena ea salmon e monate ha e bonolo feela ho itokisetsa, empa e monate hape. Hopola ho hatisa lero la lime le hloekileng holim'a sesepa ha se tsoa ho grill ho ntlafatsa litlolo tsa eona haholoanyane. Salmone e halikiloeng e phehiloe ka tsela e sa tobang e le hore e liehe ho phunya , e thibela ho omella.
Seo U tla se Hloka
- 4 saalmon e ntse e e-na le masene, e etsang li-ounces tse 6/170 g ka 'ngoe
- 2 di-teaspoon / 10 mL tse ncha
- lero la lime
- 2 cloves konofolo, minced
- 1 teaspoon / 5 mL tsoekere
- 1/2 teaspoon / 2.5 mL phofo
- 1/2 teaspoon / 2.5 mL kumin
- 1/4 teaspoon / 1,25 mL letsoai
- 1/4 teaspoon / 1.25 mL pepere e ntšo
- 4-6 lime wedges
Kamoo U ka e Etsang
1. Preheat grill bakeng sa mocheso o mofuthu. Nakoana pele o beha tlhapi holim'a grill, oli ea grill e senya hantle ka lisepa, lithapo tsa pampiri tse pentiloeng le oli e phahameng ea mosi. Etsa hore 3-4 a fetele holimo ho etsa marang-rang. Sena ke sa bohlokoa ka ho khetheha ha ho hlajoa litlhapi, kaha ho atisa ho khomarela likhahla le ho arohana.
2. Beha saalmon fillets ka lero le sa tebang . Kopanya likhabapo tse 2 tsa lero la lime, linoko, tsoekere le konofolo.
Fapanyetsana ka mokhoa o ts'oanang ka li-fillets. Lumella ho fihlela grill e halefile hantle. Haeba u etsa sena pele ho nako, beha litlhapi tse nonneng ka sehatsetsing ka metsotso e 30.
3. Beha lehlakoreng la letlalo la salmon fatše holim'a grill mme u phehele ka tsela e sa tobang ka metsotso e ka bang 18 ho isa ho e 20, kapa ho fihlela mocheso o ka hare ho litlhapi o fihla pakeng tsa 145-150 degrees F. Hopola hore u se ke ua fetola salmon ha e le ka grill. Hang ha o phehiloe (mocheso o ka hare oa likhato tse 145 tsa F.), tlosa ka grill 'me u phakise lero le lecha la lime ho e' ngoe le e 'ngoe pele u sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 422 |
| Total Fat | 18 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 114 mg |
| Sodium | 263 mg |
| Li-carbohydrate | 25 g |
| Fiber Fiber | 4 g |
| Liprotheine | 44 g |