Seo U tla se Hloka
- 4 6-ounce ea salmon e koahelang kapa li-steam 2 2-sace-steak steaks
- 1 1/2 teaspoon lebōpo la letsoai
- Lipolepo tse 2 tsa paprika
- 1 teaspoon pepere e ntšo
- 1 1/2 dikasiponate phofo ea konofolo
- 1 phofo ea onion ea teaspoon
- 1 teaspoon e omisitsoeng oregano
- 1 teaspoon e omisitsoeng thyme
- 1/2 teaspoon cayenne, sebelisa se seng kapa se seng ho seo u se ratang
Kamoo U ka e Etsang
1. Kopanya lik'hemik'hale tsa sesebelisoa ka sekotlolo se senyenyane, ho kopanya hantle. Sebaka sa salone se fanyeha ka poleiti e kholo kapa ka ho baka. Hlakola ka Cajun seasoning, retelehe 'me u be le nako ka lehlakoreng le leng. Koahela ka seaparo sa polasetiki le refrigerate ka metsotso e 30 ho isa ho lihora tse peli.
2. Preheat grill bakeng sa mocheso o mocheso. Grill ea oli e monate haholo ka oli e phahameng ea mosi, pampiri ea pampiri e pentiloeng le litepisi tse kholo tsa ho pheha ka ntle. Etsa bonyane likhalo tse tharo ho pholletsa le li-grate.
Sena se tla etsa hore ho se ke ha e-ba le marang-rang hore litlhapi li se ke tsa khomarela marang-rang.
3. Tlosa salmon ho tloha sejana ebe u ea ho grill. Salmon ea grill e fata ka metsotso e ka bang 4 ho ea ho e 5 ka lehlakoreng le leng bakeng sa lihlopha, metsotso e 6-8 ea li-steak ea saalm. E-ba hlokolosi haholo 'me u be bonolo ha u ntse u phunya litlhapi. Ke fana ka maikutlo a ho sebelisa tse peli tsa tšepe tsa tšepe bakeng sa mokhoa ona. Tlosa hang mocheso o ka hare oa litlhapi o fihla likhato tse 145 F.
4. Li-steamine tsa salmone li atisa ho ba le lesela le leholo la masapo bohareng. Hang ha o phehiloe, beha tlhapi holim'a lebokose le leholo la ho itšeha 'me u eme ka metsotso e 2-3. Haeba u sebeletsa e feletse, sebelisa litepane tse nyane ebe o ntša lesapo la masapo. Tlosa masapo leha e le afe a manyenyane a setseng mme a sebetse.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 344 |
| Total Fat | 18 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 114 mg |
| Sodium | 974 mg |
| Li-carbohydrate | 3 g |
| Fiber Fiber | 1 g |
| Liprotheine | 41 g |