Tsela e molemo ka ho fetisisa ea ho pheha li-steaks tsa tuna ke sejo se chesang haholo. Haeba u na le lihlopha tse ntle tsa boleng bo phahameng, ha ho hlokahale hore u li fumane ho feta ho futhumala. Le hoja ena e le "recipe" ea tuna ea steak ea "linoko", ikemisetse ho fetola palo ea pepere ea cayenne ho lumellana le litakatso tsa hau.
Seo U tla se Hloka
- Li-6 tse nyane tsa tuna (li-ounces tse 6/170 g ka 'ngoe)
- 1/3 senoelo / 80 mL oli ea mohloaare
- 1/3 senoelo / 80 mL lemon kapa lero la lime
- 1/4 senoelo / 60 mL makhasi a cilantro a khethiloeng
- 1-2 clove konofolo, minced
- 2-3 e nyenyane shallots, minced
- 1 teaspoon / 5 mL pepere ea cayenne (sebelisa ho feta kapa ka tlase haeba u khetha)
- 2 di-teaspoon / 10 mL fatše
- 1 1/4 teaspoon / 6.25 mL letsoai
- 1/4 teaspoon / 1.25 mL pepere e ntšo
Kamoo U ka e Etsang
- Kopanya oli ea mohloaare, lero la lero la lemone, litepisi tse 3 tsa cilantro, konofolo, shallots, pepere ea cayenne, komine, pepere e ntšo le letsoai. Kopanya hantle.
- Beha li-steaks tsa sebaka sebakeng se seholo se rekolang kapa sejana sa ho baka se khalase. Tšela marinade holimo. Etela seaparo ebe o etsa sehatsetsing ka metsotso e 30.
- Senya kabati ea ho pheha ea grill ea hao ka oli ebe u qala ho etsa li-preheat.
- Beha li-steak tsa li-steak ka mocheso ka lebaka la mocheso o phahameng. Grill bakeng sa metsotso e 4 ho ea ho e 5 ka lehlakoreng le leng kapa ho fihlela ba fihlella monehelo o lakatsehang.
- Tlosa ho tswa ho grill mme u sebetse le setseng e setseng
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 417 |
| Total Fat | 20 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 11 g |
| Cholesterol | 77 mg |
| Sodium | 856 mg |
| Li-carbohydrate | 10 g |
| Fiber Fiber | 1 g |
| Liprotheine | 48 g |