E-re linate tsa macadamia 'me u nahana Hawaii, u nahana hore li monate, u nahana li-cookie. Empa linate tsa macadamia fatše li etsa liaparo tse tsotehang le tse thahasellisang bakeng sa li- fatets tse bonolo tse besitsoeng ka ontong ebe li phethoa ka cilantro e khethiloeng.
Cod kapa tlhapi e tšoeu e tsitsitseng e tiileng e ka emela sebaka sa halibut kemisong ena. Kapa ena e fumanoa "USA Cookbook" ea Sheila Lukins.
Seo U tla se Hloka
- Kopi e le 'ngoe ea phofo
- Mahe a maholo a mabeli
- 1/8 teaspoon pepere ea cayenne
- 1/2 lik'hilograte tsa linate tsa macadamia (tse sa lomosoang tse halikiloeng, tse khaoitsoeng haholo)
- 1 a fresh halibut pounds (khaola likotoana tse 4-ounce)
- 2 ounces botoro e sa tsitsitseng (e qhibilihisoa)
- Hloekisa: dipole tse 2 tse qhibilihang makhasi a cilantro
Kamoo U ka e Etsang
- Hala sekepe ho 375 F.
- Fokotsa khanya ea ho baka.
- Beha phofo ka sekotlolo se sa tebang.
- Ka sekotlolo se seng se sa tebang, otla mahe ka pepere ea Cayenne.
- Beha linate tsa macadamia tse khethiloeng ka sekotlolo sa boraro se sa tebang.
- Dredge ea halibut e tlatsana ka phofo, e tlosa ho hong ho feteletseng.
- Li tšela ka har'a motsoako oa mahe 'me u li tšolle ka linate tsa fatše, li li koahe ka ho feletseng.
- Beha li-fillets pampiring e lokisitsoeng ea ho baka.
- Fokotsa sesepa se seng le se seng ka khaba ea 1 ea botorate e qhibilihisitsoeng.
- Boha bohareng ba ontong ho fihlela feela, metsotso e 10 ho isa ho e 15. (Hlahloba bohale ba e 'ngoe ea li-fillets bakeng sa ho fana ka phoso ka ho e hlahloba ka bonolo le mehlape ea fereko; haeba nama e otla habonolo, e felile.)
- Hlobisa ka cilantro e ncha.
Linnete ka Halibut
Halibut e le malapeng, 'me e bitsoa tlhapi ea kubu, eseng ka lebaka la lebitso la eona la saense (Hippoglossus stenolepis) empa hape le ka lebaka la boholo ba eona bo hlabang ka ho feletseng.
Tse ling tsa basali ba Pacific halibut li ka hōla ho fihlela li le lik'hilograma tse 400. Ka tloaelo banna ba Pacific ba nyenyane, hoo e ka bang lik'hilograma tse 125. Bo-halibut ba basali ba Atlantic hase ba bohlokoa-ho tloha ho limilione tse 100 ho ea ho tse 150 ka kakaretso-le banna ba ka bang limilione tse 50 ho ea ho tse 100. Leha ho le joalo, ke tlhapi e le 'ngoe e khōlō. Ke tuna feela, swordfish, le lishaka tse ling feela tse khōlō. Ba phela ka lilemo tse ka bang 40 ka karolelano 'me ba fumanoa Atlantic le Pacific haholo-holo linaheng tse potolohileng Alaska.
Joaloka lijo tsohle tsa leoatle, halibut e ntle ho uena. Ha ho na letho leo ho ka fumanoang hore ho na le bohobe kapa frying, filet e nang le lik'hilograma tse 379 le ligrama tse 28 tsa mafura, ho akarelletsa le ligrama tse 4,9 tse ngata. E na le ligrama tse 0 tsa 'mele. Halibut ke mohloli o babatsehang oa potasiamo le li-vithamine D, B6 le B12.
Macadamia Nut Nutrition
Nthong ena, linate tsa macadamia li eketsa tatso, thahasello le lik'halori. Ntho e 'ngoe le e' ngoe e na le sehlopha-204. E boetse e na le ligrama tse 21 tsa mafura, tseo ligrama tse 3.4 li khotsofatsang. Linate li boetse li eketsa hoo e ka bang ligrama tse 4 tsa lik'habohaedreite ho nomoro ea hau ea letsatsi le letsatsi. Empa litaba tse monate ke hore hoo e ka bang ligrama tse 2,5 tsa li-fiber le linate tsa macadamia hape ke mohloli o motle oa magnesium.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 799 |
| Total Fat | 61 g |
| Fat Satated | 13 g |
| Fat Unsaturated | 19 g |
| Cholesterol | 325 mg |
| Sodium | 536 mg |
| Li-carbohydrate | 24 g |
| Fiber Fiber | 4 g |
| Liprotheine | 43 g |