Li-steak tsa swordfish tse hahiloeng ka letsoho li nkoa hantle ka botoro le paprika hammoho le letsoai, pepere le lemon. Recipe e bonolo empa e monate, ebile ke mokhoa o phethahetseng oa ho thabela swordfish. Konofolo le parsley mongobo ke khethollo.
Swordfish ke tlhapi e tsitsitseng, e etsang hore li-steaks li phethehe hantle bakeng sa ho hlahisa kapa ho chesa. Ke motsoako o motle haholo ho li-chunks bakeng sa kabobs hape. Halibut kapa li-steak tsa tuna li ka 'na tsa nkeloa sebaka.
Ntho e 'ngoe eo u lokelang ho e hopola ke hore swordfish e na le mofuta o phahameng oa mercury ho feta mefuta e meng e mengata ea litlhapi tse jeoang. Keletso ea morao-rao e tsoang ho FDA e khothalletsa basali ba liimana le ba anyesang, basali ba lilemo tsa ho beleha, le bana ba banyenyane ba qoba ho ja swordfish, morena mackerel, shark le tilefish (e tsoang Gulf of Mexico).
Ho na le menyetla e mengata ea phepo e nepahetseng: mafura a bophelo bo botle, matla a dimatlafatsi, 'me ke mohloli o motle oa vithamine D. Empa, ka lebaka la methyl mercury e ngata, tšebeliso ea swordfish ke bohle - hammoho le mackerel, shark le tilefish - e lokela ho lekanyelitsoe ho liketsahalo tse sa tloaelehang.
Ena swordfish e koaheloa ho phethahetseng ka botoro e bonolo le mefuta e monate.
Seo U tla se Hloka
- Swordfish steaks e boima ba lik'hilograma tse ka bang 1; e ka 'na ea e-ba le sebaka sa tuna, saalmon kapa sa Pacific halibut steaks)
- 1 teaspoon letsoai (kosher)
- 1/4 teaspoon pepere e ntšo
- 1/8 teaspoon paprika (Hungary e monate)
- 5 tablespoons botoro (qhibiliha)
- Ho ikhethela: parsley e ncha e qhibililoe
- Hloekisa: wedges ea lemone
- Bakeng sa Sauce ea Parsley ea Garlic:
- 1/2 senoelo sa parsley (e ncha)
- 1 tablespoons lemon khase (ho tloha 1 lemon)
- 3 cloves garlic (minced)
- 1/3 senoelo sa oli ea mohloaare
- 3 tablespoons lero la lemone (e ncha)
- letsoai ho latsoa (kosher)
- pepere e ntšo ho latsoa
Kamoo U ka e Etsang
- Fafatsa swordfish steaks ka letsoai, pepere le paprika ebe u tšela tlhapi ka bonolo.
- Preheat railed broiler rack.
- Beha li-swordfish steaks holim'a majoe a mangata a tlotsitsoeng le ho sila ka botoro. Li behe tlas'a broiler, li-intsithara tse peli ho isa ho tse tharo mohloling oa mocheso. Roala li-steaks ka metsotso e ka bang 4.
- Fetola steak swordfish, shapa ka botorate e qhibilihisitsoeng haholoanyane, 'me u roale metsotso e 4 ho ea ho e 5 nako e telele.
- Litlhapi li lokela ho soeufala 'me li tla fola habonolo ha li etsoa.
- Fetisetsa swordfish ka platter kapa lipoleiti ka bomong 'me u fafatsoe ka parsley e hloekileng, haeba e lakatsa. Sebeletsa ka li-wedges lemon le li-crezzle liphaephe tse nang le supu kapa tse peli tsa konofolo ea parsley mongobo (ka tlaase), haeba o lakatsa.
- Fishfish ena e monate ka raese kapa litapole.
Kgetho ea garlic Sauce ea Parsley
- Ka sekotlolo, kopanya kopi ea 1/2 ea parsley e entsoeng ka khase e nang le grate lemon, oli e mohloaare, oli ea oli ea mohloaare le likhasepo tse tharo tsa lero la lemone. Nako le letsoai le pepere e ncha e mongobo, ho latsoa.
Litlhahiso le Phapang
- Grill swordfish steaks holim'a mashala a oiled grill holim'a mashala a tukang ka nako e lekanang. Kapa u sebelise tlhapi e tlotsitsoeng ho tšela baskete.
- Kenya sebaka sa swordfish steaks ka saalmon steaks, tuna, kapa Pacific halibut.
U ka 'na ua U rata
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 400 |
| Total Fat | 24 g |
| Fat Satated | 8 g |
| Fat Unsaturated | 12 g |
| Cholesterol | 116 mg |
| Sodium | 573 mg |
| Li-carbohydrate | 9 g |
| Fiber Fiber | 1 g |
| Liprotheine | 36 g |