Sirapa ea maple e qhibilihisitsoeng ho ena ea risepe e tla fana ka saalmon e tsubang e ntle ka holim'a metsi e tla koala ka lero ebe e fana ka tatso e monate, e monate.
Seo U tla se Hloka
- Li-salmon tse nyenyane tse 4 (e ka bang li-ounces tse 5 ka 'ngoe)
- 1 senoelo (120 mL)
- sira ea maple
- 2 di-teaspoon (10 mL) letsoai leoatleng
- 1 teaspoon e 1 'mala o mofubelu o motšo
- 2 tablespoons (30 mL) botoro
Kamoo U ka e Etsang
1. Hlatsoa le ho tlosa letlalo leha e le lefe litlhapi tsa saalmon. Beha sejana se sa tebang sa ho tšela 'me u tšollele sirase holimo holimo. Etela ho apara ka mokhoa o ts'oanang. Fafatsa lehlakoreng le leng ka letsoai le pepere e ntšo. Koahela le sehatsetsi ka lihora tse 24.
2. Lokisetsa ho tsuba. Tlanya fokete ho tsuba ka hoo e ka bang likhato tse 200 F / 95 likhato tse C bakeng sa lihora tse ka bang 1/2.
3. Ha u se u itokiselitse ho tlosa salmon ho futhumatsa mocheso botorong ka skillet.
Tlanya ka bonolo ka skillet ka metsotso e 2 ka lehlakoreng le leng. Sena se etsa hore ho be le likhahla tse ntle holim'a salmon.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 537 |
| Total Fat | 20 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 110 mg |
| Sodium | 1,255 mg |
| Li-carbohydrate | 53 g |
| Fiber Fiber | 0 g |
| Liprotheine | 34 g |