Salmon ea lehlaka la kedare ke kakaretso ea khale ea grill. U fumana tatso eohle ea mocheso o nang le mosi oa sebele-esita le haeba o sebelisa grill ea gase-ka mokhoa o bonolo oa ho pheha tlhapi e khōlō e ts'oanetseng ea tlhapi holim'a lepolanka la kedare. K'hasepe ena ea salmon e monate e tla khahlisa. Tsela e le 'ngoe ke ho boloka sefate sa salmone holim'a pankane ea kedare nako eohle, ho tloha ho itokisetsa ho sebeletsa. Haeba u beha lepolanka letlapeng la foil o ka beha ntho eohle tafoleng.
Seo U tla se Hloka
- 1
- salmon fillet (lik'hilograma tse 2)
- Juice le zest tse lemons tse peli
- 1/4 senoelo
- oli ea mohloaare
- 1 isipuni
- dill (omisitsoeng, kapa senoelo sa 1/4 sa dill e ncha)
- 1/2 teaspoon letsoai
- 1/2 teaspoon pepere e ntšo
Kamoo U ka e Etsang
- Koahela pente ea kedare metsing bonyane metsotso e 30.
- Preheat grill bakeng sa mocheso o phahameng-o moholo. Tlosa plank ea kedare ho metsi le sebaka sa salmone holimo. E behe ka tsela e tšoanang bohareng ba lepolanka. Brush salmon fillet ka oli ea mohloaare. Zest Lemons 'me u tšele lero la salmon. Haholo ka khase ea lemon, dill mane, letsoai le pepere.
- Sebaka sa mapolanka karolong e bohareng. Koahela 'me u lumelle ho ja ho fihlela salmon e pheha bohareng (metsotso e ka bang 30 ho isa ho e 40). Salmon e etsoa hang ha e fihla mocheso o ka hare (likhato tse 145 tsa F.
- Hang ha pheha, tlosa mocheso 'me u sebeletse.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 382 |
| Total Fat | 25 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 12 g |
| Cholesterol | 101 mg |
| Sodium | 90 mg |
| Li-carbohydrate | 3 g |
| Fiber Fiber | 1 g |
| Liprotheine | 36 g |