Salmon ena e nang le mahe a linotši a nang le mekhabiso e nepahetseng e ntle le e monate ho tlatsa tatso e tsitsitseng ea saalmon e ncha. Etsa salmon ena e bonolo ka meroho e chesitsoeng le salate ea serapeng bakeng sa lijo tse mebala-bala tse mebala-bala.
Ho bonolo ho itokisetsa, sena se tlase-khalori mahe a linotši a nang le saalmon a baka ka tsela e tsotehang ka potlako 'me o na le ho le bonolo ho hloekisa hantle.
Salmone ke tlhapi e tsitsitseng, e tiileng e nang le mafura a omega-3. Haeba u sa rate tatso ea saalmon, u ka e kenya sebakeng sena (le lipepepe tse ngata tse bitsang tlhapi ea ho baka) ka mefuta e mengata ea litlhapi, ho akarelletsa le leoatle trout, mackerel, libate tse nang le mebala e meholo le bluefish. Li-steak li ka boela tsa nkeloa sebaka, empa ho sebelisa tuna ho tla fetola tatso ea recipe ea hau ho feta tse ling tsa litlhapi.
Seo U tla se Hloka
- 4 (5 oz) li-salmon fillets
- 1 tbsp. A
- oli ea canola
- 1 tbsp.
- motsoalle
- 2 konofolo cloves (e khaoitsoeng hantle)
- 1/4 tsp. letsoai
- 1/4 tsp.
- pepere e mongobo fatše
Kamoo U ka e Etsang
- Preheat koloi ho 375 F.
- Beha li-fillets tsa saalmon, lehlakoreng la letlalo, holim'a betha e koahetsoeng ka ho pheha. Haeba u khetha ho beha pampiri ka pampiri bakeng sa ho e hloekisa habonolo, feela fafatsa ho pheha spray ho foil pele u beha litlhapi fatše.
- Lijong tse nyane, li phunye hammoho oli, mahe a linotši le konofolo ebe u beha ka thōko. Fafatsa li-salmon ka tsela e tšoanang ka letsoai le pepere e ntšo. Ha u sebelisa sesepa se hlabang, jala mahe a linotši ka mokhoa o ts'oanang holim'a lihlopha tsa salmon.
- Beha saalmon ka ontong, 'me u bake metsotso e 20, kapa ho fihlela litlhapi li fofa habonolo ka fereko. Sebeletsa saalmon hang-hang.
Ho thusa ka ho hloekisa habonolo, kenya litlhapi letlapeng ha u pheha ho tšoasa mafura kaofela. U ka leka ho sebelisa pampiri ea matlalo, hafeela u ntse u sebelisa pitsa ea ho baka ka botebo bo fokolang, ho fapana le letlapa la cookie kapa lijo tse sa tebang.
Haeba u fumana hore monko o khathatsang o u khathatsa ka mor'a ho pheha lijo tsa motšehare oa litlhapi, ho betla ha hao ke ho tlohela fensetere e bulehileng ho boloka moea o hloekileng ka kamoreng. Haeba seo ha se khethollo, leka ho beha veine e nyenyane haufi le setofo ha tlhapi e ntse e pheha. Tsela ena e nyenyane e tla thusa ho fokotsa monko o mong le o mong oa litlhapi moeeng le joaloka bonus e ekelitsoeng: o ka khutlisa hape asene ha litlhapi li qetile ho pheha le ho li sebelisa ka morero o mong. Haeba ha ho kgetho e fumanehang, ho khantša kerese e monko o tla thusa ho fetisa monko o monate.
Haeba u na le salmon e setseng, tlhapi e lokela ho ba sehatsetsi ebe e jeoa letsatsing le hlahlamang. E ka etsoa e hlakileng, e tšela meroho kapa e kopantsoe le salate e bonolo ea lijo-thollo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 745 |
| Total Fat | 38 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 14 g |
| Cholesterol | 221 mg |
| Sodium | 346 mg |
| Li-carbohydrate | 16 g |
| Fiber Fiber | 1 g |
| Liprotheine | 81 g |