Capers le lemon ba etsa moriana o monate le o monate o tlatsang li-tuna tse chesitsoeng ka ho feletseng. U se ke ua lokoloha ho pheha tuna ka mokotong oa lijo kapa ka pane ea stovetop ea grill.
Khetha tuna e ntle e ncha e ntle bakeng sa broiler kapa grill. E lokela ho bonahala eka e le mongobo mme e be pinki ho khubelu e tebileng. Qoba tuna e nang le lerootho kapa e sootho. Haeba tuna e tala e bonahala eka e phapanyetsa libakeng, e ka 'na ea e-ba khale haholo.
Tata ena e etsa lijo tse monate le asparagus e halikiloeng kapa li- brussels li hlahisa le litapole tse halikiloeng . Kapa ue sebeletse ka salate e bonolo e akhotsoeng.
Seo U tla se Hloka
- 4 tablespoons botoro
- 1 e nyane ea clove garlic (khabeloa minced)
- 2 tablespoons lero la lemone
- 1 teaspoon lemon khama
- 2 capaspoon capers (e tšolotsoeng le ho hlatsoa, e khaotsoe)
- 1 teaspoon parsley (e ncha, e qhibililoe)
- 4 li-steaks tsa tuna
- letsoai ho latsoa (kosher
- pepere e ntšo ho latsoa
Kamoo U ka e Etsang
- Mocheso o futhumatsang. Oli e le mokoloko oa poto ea broiler ebe oe beha ka ontong.
- Ka skillet e nyenyane ka mocheso o tlaase, qhibiliha botoro; eketsa konofolo, lero la lemone, khase ea lemon, le capers. Ema ka metsotsoana e 30. Hlohlelletsa ka parsley. Tlosa mocheso.
- Tlosa oli ea mohloaare holim'a li-steaks tsa tuna; fafatsa letsoai le pepere. Hlophisa tuna ka pan e chesang e chesang. Roala ka lisenthimithara tse 6 ho tloha mocheso metsotso e 8 ho ea ho e 10, u shebile ka hloko nako e le 'ngoe ea ho pheha. Li-steaks tsa tuna li lokela ho ba li pinki bohareng, ho itšetlehile ka hore na u rata joang tuna e ncha e entseng. Qoba ho noa haholo.
- Fula moriana o futhumetseng oa lemone holim'a li-steaks tsa tuna pele u sebeletsa.
E sebeletsa 4.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 292 |
| Total Fat | 15 g |
| Fat Satated | 8 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 74 mg |
| Sodium | 447 mg |
| Li-carbohydrate | 12 g |
| Fiber Fiber | 1 g |
| Liprotheine | 27 g |