Recipe ena ea saalmon e tsoang ho "Union Square Cafe Cookbook" ea Danny Meyer le Michael Romano (HarperCollins) e potlakile ebile e bonolo ho e lokisetsa. Salmon e phehoa ka vinaigrette ea asene ea balsame , lero la lamunu, mosetareta oa Dijon , le litlama tse ncha (parsley basil le koena). Ha se feela phepo ea ho pheha ka potlako, hape e na le lik'halori tse tlaase le tlaase ea carb. Ke boemo bo hlōlang!
E etsa 4 servings ea Salmone le Vitigrette ea Citrus-Balsamic.
Seo U tla se Hloka
- 1/4 senoelo se hloekileng lero la lamunu
- Tablespoons tse 2 tsa asene
- 1 teaspoon grainy kapa mosetareta oa Dijon
- 1 tablespoon oli ea mohloaare
- 1 teaspoon e khaolehileng e fokotsehile shallot
- 1 e nyenyane ea garve, e qobelloa le ho qobelloa ka mochine oa khatiso
- Likhabapo tse 2 tse khaohileng ka parsley
- 2 diaspuni tse hahiloeng ka botebo
- 2 di-teaspoon tse hahiloeng hantle
- 1/8 teaspoon letsoai
- Pepere e ncha e mongobo e le hore e latsoe
- 1 lik'hilograma tse lik'hilograma tsa saalmon
Kamoo U ka e Etsang
- Pitseng e nang le sekwahelo, beha senoelo sa 1/4 sopho e entsoeng ka lero la lamunu ea orange, 2 tablespoons veine ea balsame, 1 teaspoon grain kapa Dijon mosetareta, 1 tablespoon oli ea mohloaare , 1 teaspoon e khaolehileng shallot , 1 e nyenyane clove e peeled le e khabisitsoeng konofolo , 2 diaspone tse hahiloeng ka parsley, likhabapo tse 2 tse hahiloeng ka botebo , likhabapo tse 2 tse hahiloeng ka letsoai, 1/8 teaspoon letsoai, le pepere e ncha e mongobo e le hore e latsoe. Etsa sekwahelo ebe o sisinya hantle ho kopanya.
- Setlolo sa metsi a chesang ho fihlela ho likhato tse 450. Beha lik'hilograma tse 1 lik'hilograma tsa salmon ka pane e nang le mapolanka le khaba e nyenyane ea vinaigrette holim'a litlhapi. Boha ka metsotso e 8 ho ea ho e 12 ka bophara ba lisenthimithara (e lekanyelitsoeng karolong e boima), kapa ho fihlela ho phehoa.
- Hlatsoa vinaigrette e setseng holim'a e 'ngoe le e' ngoe ea tlhapi e phehiloeng.
Nete ea phepo e nepahetseng bakeng sa ho sebeletsa : Lik'halori 276; Protheine 26g; Fat 17g; Lihabohaedreite 4g; 140mg sodium; Mafura a khotsofatsang 4g; Mafura a monounsaturated 8g; Polyunsaturated fat 3g; Cholesterol 84mg
Mohloli oa Recipe: "Union Square Cafe Cookbook" ea Danny Meyer le Michael Romano (HarperCollins). E ngotsoe ka tumello.
Ho Eketsehileng ka Bakeng sa Bakeng sa Bakeng
Haeba tlhapi ea salmone e na le serame, e qhibilihe ka har'a sehatsetsing. Hlatsoa litlhapi 'me u omele ka lithaole tsa pampiri. Khaola likarolo tse kholo tsa saalmone ka likotoana tsa boholo-holo. Ho tsoala litlhapi tsa salmon kapa steaks, e sa koaheloa, ka metsotso e 4 ho isa ho e 6 ka botenya ba 1/2-inch. Bakeng sa salmon e apereng hantle, jang metsotso e 6 ho ea ho e 9 ho ea ho tse 8 tsa litlhapi. E le hore u leke ho fana ka monehelo, kenngoa fereko ka saalmon ebe u sotha ka bonolo. Salmon e etsoa hang ha e qala ho fola. Etsa bonnete ba hore u hlahlobe nako ea bonyane ea ho baka. Ha e etsoa, salmone e tla ba le opaque e nang le lero la milky-white.
Ho kopa letlapa le hlabang la tlhapi, u sebelisa thipa e bohale, sula thipa tlas'a letlalo ka lehlakoreng le leng. Tšoara letlalo ka letsoho le le leng 'me u tsoele pele ho phunya thipa pakeng tsa fillet le letlalo, u supa thipa hanyenyane letlalong. Lahla letlalo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 368 |
| Total Fat | 18 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 95 mg |
| Sodium | 105 mg |
| Li-carbohydrate | 14 g |
| Fiber Fiber | 1 g |
| Liprotheine | 36 g |