Sena se hlahisang saalmon se tsoa hantle, hape e le cinch ho etsa. Marinade ke motsoako o bonolo oa masoso a Asia le linoko tse ncha tse hlahang li latsoa tse tšoanang le tsa teriyaki, le hoja e le Senyesemane-Thai e simolohileng. U ka leka-lekanya litlolo tse monate ho seo u se ratang pele u sebeletsa, kahoo u tseba hore u tla thaba ka liphello, 'me le lelapa la hao le metsoalle e tla ba joalo. Ena ke e 'ngoe ea litsela tsa ka tsa ho ea lijong ha ke batla salmon e monate-ntle le ho qabana haholo. E kholo le raese, empa hape e khahleha ka litapole tse ncha - khaba feela holim'a mongobo o mong o eketsehileng ho tloha sejana sa ho baka 'me ba se ba le monate!
Seo U tla se Hloka
- Litlhapi tsa salmone 2-3 kapa steaks
- 4 tbsp hoisin sauce (Ke ne ke e sebelisa
- Lee Kum Kee Hoisin Sauce)
- 4 tbsp soy sauce
- 1 tsp
- tlhapi ea tlhapi
- 1 tsp tšoeu ea asene
- 1 tbsp metsi mahe a linotsi
- 1/2 ho ea 1 tsp li-flakes, ho latsoa (bakeng sa mala a nang le bothata, fokotsa ho pinch)
- 3 ho ea ho 4 cloves konofolo, minced
- Liiee tse 2 ho ea ho tse 3 tse tala, tse hahiloeng ka thata kapa tse khaotsoeng
Kamoo U ka e Etsang
- Ka bokhutšoanyane hloekisa li-salmon kapa u tsamaee ka tlas'a metsi a pholileng. Tlosa lijo tse ngata kapa tse omeletseng 'me u behe likotoana ka sejana se omeletsoeng (o tla hloka sekwahelo kapa foil ho se koahela).
- Ka sekotlolo kapa sekotlolo se kopaneng, kopanya moriana oa hoisin , moriana oa soya, lero la lalaka, mahe a linotši le li-flakes. Khothalletsa hore u qete mahe a linotši. Kenya konofolo le likarolo tse tšoeu tsa onion e tala (boloka likarolo tse tala tsa ho sebeletsa).
- Tšela ka saalmon, u fetole likotoana ho tlatsa. Koahela 'me u lumelle ho tsamaea ka sehatsetsing ka metsotso e 30 kapa ho fihlela ho lihora tse peli. Ha u atamela nako ea hau ea ho pheha, u se ke ua e-ba le oli ea pele ho 350 F.
- Hlakola mongobo o monyenyane holim 'a sejana ka seng, ebe o fola le ho chesa ka 350 F metsotso e 20, kapa ho fihlela mongobo o fokola' me nama ea hare ea saalmone e fetohile ho tloha holimo ho ea ho opaque. Haeba o koahetsoe, koahela 'me u khutlisetse salmon ho ea setofo bakeng sa metsotso e meng e 5 ho ea ho e 10.
- Tlosa ho tloha ka ontong le ho latsoa litlhapi-leka lisiko, u batle litlolo tse latelang: monate o lateloa ke bolila, ebe o monate. Haeba le monate kapa o le letsoai haholo bakeng sa tatso ea hau, eketsa tse ling tse seng kae tsa lero la lalaka. Haeba e se monate, eketsa mahe a linotši. More chili hape e ka ekeletsoa.
- Sebeletsa saalmon le e 'ngoe ea moriana o tšeloang holim'a karolo e' ngoe le e 'ngoe, ho pata ka ho fafatsa eiee e tala e bolokiloeng. Ke rata ho sebeletsa sejana sena tafoleng e le hore re ka khaba mosi ka bongata kamoo re ratang - e monate ka raese kapa esita le litapole!
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 801 |
| Total Fat | 36 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 12 g |
| Cholesterol | 222 mg |
| Sodium | 1,963 mg |
| Li-carbohydrate | 32 g |
| Fiber Fiber | 2 g |
| Liprotheine | 85 g |