Kemiso ena ea Salmon ea Indian-Spiced ke khutso ea ho bokella masiu a maphathaphathe - ho nka metsotso e seng mekae feela ho itokisetsa, le metsotso e ka bang 15 ho pheha. Empa ka lebaka la ho fafatsoa ha motsoako o monate o monate o tsejoang e le garam Masala, sejana sena se na le tatso e nang le mefuta e sa tšoaneng e hlophisitsoeng habonolo feela.
Tlhokomelo ea Motsoako : Garam masala ke monko o nkhang hamonate, o futhumatsang monobo o monate o sebelisoang haholo ho lijo tsa Maindia. Ho na le mefuta e mengata e fapaneng ea recipe ea motheo, empa coriander, komine, pepere, sinamone, ginger, cardamom le cloves hangata li kenyelelitsoe. U ka fumana garam ea masala e lokiselitsoeng moo ho nang le li-supermarket tse ngata, kapa u ka iketsetsa .
Tlhahiso: Bakeng sa lijo tse tloaelehileng tse neng li sebelisoa lelapeng, ke rata ho sebelisa tlhapi e le 'ngoe e kholoanyane ho risepe ena. Empa haeba u ntse u sebeletsa baeti lijo tse ngata, u ka ba le tlhapi ea tlhapi ea tlhapi ea tlhapi ea tlhapi ea tlhapi ea tlhapi ea salmon ka karolo e le 'ngoe ea 4- kapa ea 6-ounce (karolo ea 113g kapa 170g).
Seo U tla se Hloka
- 1.5 lik'hilograma (24 oz kapa 680 g) salmon fillet, letlalo le tlosoe, khaola likarolo ka bomong haeba le lakatsa
- 1/2 teaspoon garam masala
- Lekhasi la 1/2 la lime, hammoho le likhase tse ling tsa ho sebeletsa
- 2 tablespoons tamari soy sauce
- 2 tablespoons e hloekileng maple sirapo
Kamoo U ka e Etsang
1. Preheat ove ho 425 ° F (220 ° C). Beha litlhapi ka har'a sejana sa ho baka ho se hokae haholoanyane ho feta li-fillet (s).
2. Fafatsa litlhapi ka mokhoa o ts'oanang le garam masala. Hlatsoa hammoho lero la lime, moriana oa soya le sirapo 'me u tšollele litlhapi.
3. Beha sejana sa ho baka seapong sa preheated le ho chesa metsotso e 12 ho isa ho e 15, ho noa hang kapa habeli ka lero la pan, kapa feela ho fihlela nama ea salmon e opaque bohareng 'me litlhapi li fofa habonolo ka fereko.
(Boima ba li-fillets bo tla lekanya hore na litlhapi li nka nako e telele ho pheha.) Sebeletsa ka lime wedges. Thabela!
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 243 |
| Total Fat | 12 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 76 mg |
| Sodium | 381 mg |
| Li-carbohydrate | 5 g |
| Fiber Fiber | 0 g |
| Liprotheine | 28 g |