Li-tuna steak tse tsamaeang ka marine le tse halikiloeng li pheha ka potlako ka mokotla o ka hare, ho sa tsotellehe hore na ke motlakase kapa pan ea grill. Ba bonolo habonolo bakeng sa beke ea beke empa ba khethehile ka ho lekaneng bakeng sa k'hamphani mme ba potlakile ebile ba le bonolo ho e etsa. Haeba o rata tuna ea hau e sa tloaelehang haholo (joalo ka ha ke etsa), etsa bonnete ba hore u e rekile e le e ncha le ea boleng bo phahameng ka hohle kamoo u ka khonang, ho tloha tlhapi e nang le botumo bo botle ba fishmonger. Haeba u se o le mocha oa ho khabisa ka tlung, etsa bonnete ba hore u hlahlobe Likeletso tsa ka tsa Cooking tsa Indoor Grill .
Tlhahiso: Ho itokisetsa habonolo ginger e ncha, sebelisa mohopo oa khaba ho senya sekontiri sa ginger mme o se shebelle ka grater microplane kapa likhahla tse ntle tsa lebokose. Kapa, khetha motsoako o entsoeng ka jarred, o rekisoe karolong ea Asia ea li-supermarket.
Ho pheha lisebelisoa tse hlokahalang: Senoelo sa tekanyo ea metsi , thipa ea mohlokomeli , lebokose la ho pata , likhaba tse lekanyang, juicer ea citrus, grill ea phallane kapa pan ea grill, tongs , saupe e nyenyane, whisk .
Seo U tla se Hloka
- 1/2 senoelo se tlaase-sodium soy sauce
- 1/4 senoelo se koahetsoeng, se soeufetseng se khanya
- 2 tablespoons lero le monate lemon
- 1 teaspoon oli ea sesame
- 1 teaspoon e entsoeng ka meroho e ncha
- 4 steaks ea tuna, hoo e ka bang li-ounces tse 6 ka 'ngoe
- 1/2 senoelo
- dipeo tsa sesame , tse tšoeu le tse ntšo li kopantsoe, kapa tse tšoeu feela
- 1/2 teaspoon cornstarch
Kamoo U ka e Etsang
- Ka mokotleng o moholo oa zip-top, kopanya sauce ea soya , li-scallions tse khethiloeng, lero la lemone, oli ea sesame le ginger e ncha . Senya ntho e 'ngoe le e' ngoe ka mokotleng ho fihlela e kopantsoe. Kenya li-steak tsa tuna, u kene ka mokotla ho li apara ka ho feletseng le marinade. Tšoaea moea o feteletseng oa mokotla, tiiso le marinate ka sehatsetsing ka metsotso e ka bang 20.
- Preheat grill ea ho reka ka holimo ho "Sear" kapa boemo bo phahameng ka ho fetisisa ba mocheso. Beha dipeo tsa sesame ka poleiti kapa sejana se sa tebang. Tlosa li-steaks tse tsoang mokotleng oa marinade, u hlobolise li-scallions ho steaks le ho boloka marinade. E mong ka nako, apara li-steak lipeo tsa sesame ka boholo bohle, ho hatella peo ho steak e le hore ba ka khomarela.
- Hlalosa lipoleiti tsa grill habobebe ka spray e sa hloekang 'me u behe li-steak ka grill, u koale sekoahelo e le hore sejo se ka holimo se lule se le joalo ka li-steaks. U se ke ua hatella. Grill ka metsotso e ka bang 3 (nako e telele haeba u khetha tuna ea pheha). Tlosa ho grill mme u futhumetse. Haeba u sebelisa setlolo se bulehileng, ka hloko flip li-steak tse nang le litepa ka mor'a metsotso e meraro 'me u phehele metsotso e meraro ka lehlakoreng le leng.
- Ho sa le joalo, tšela marinade ka har'a sekoahelo se senyenyane 'me u tlise pheha. Kenya khalase ea motlakase, e hlohlelletsang whisk. Pheha metsotso e ka bang 3 ho isa ho e 4, ho fihlela mongobo o ntse o phahama.
- E le ho sebeletsa, tšela li-steak tsa tuna ho li tšela lilae tse tšesaane. Fana le likhae tse teteaneng ebe o rotha le mongobo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 396 |
| Total Fat | 17 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 77 mg |
| Sodium | 2,237 mg |
| Li-carbohydrate | 7 g |
| Fiber Fiber | 3 g |
| Liprotheine | 52 g |