Litlhapi tsa saalmon tse ncha-kapa steaks-li etsa lijo tse potlakileng le tse bonolo. Hase feela hore li ntle bakeng sa lijo tsa mantsiboeeng tsa beke le beke, empa li boetse li khethehile bakeng sa lijo tsa mokete oa lijo tsa mantsiboea!
Melemo ea bophelo bo botle ea saalmone e ke ke ea fetoloa haholo. Ke mohloli o babatsehang oa Omega-3 fatty acids, le ho baka ha ho fokotsa lintho tse ka hare. Haeba u ne u ipotsa, saalmon e boetse e ruile B12, vithamine D le selenium, 'me e tlaase ka mercury.
Ha u hopola seo, haeba u thabela lijo tsa leoatleng, joale salmon ke mohloli o moholo oa liprotheine bakeng sa hau. Haholo-holo sena sa bohobe sa salone. E fumana monate o monate ho tsoa konofong e nang le monokotšoai, oli ea mohloaare le tse ling tsa parsley tse hloekileng. Mokelikeli oa lero la lemone o fana ka phetoho e phethahetseng.
Haeba u batla ho eketsa mophine o eketsehileng ho sejana sena, re khothaletsa ho eketsa litlama tse ncha tse tlatsang salmon hantle, tse kang koena, fennel, chives, chervil, tarragon le dill.
Bakeng sa ho sebeletsa, nahana ka ho beha litlhapi tsa salmon tse behiloeng holim'a bethe ea sipinake kapa sa khale. Kapa u li sebeletse ka lebaka la lierekisi tse hloekileng . Eketsa litapole tse bonolo tse besitsoeng kapa litapole tse halikiloeng , le salate e akhotsoeng bakeng sa lijo tsa motšehare tse tletseng hantle. Bakeng sa veine , chardonnay kapa sauvignon blanc pair hammoho le litlama tse nang le litlama. Kapa, khetha pinot e khanyang kapa rosé, eo ka bobeli e tsamaeang hantle le mefuta eohle ea litokisetso tsa saalm.
Seo U tla se Hloka
- 1 lemon
- 4 cloves konofolo (e nyenyane, e-minced)
- 1 tablespoon parsley (ho heaping; chopped)
- 4 tablespoons oli ea mohloaare e sa tloaelehang oli
- Dash kosher letsoai
- Etsa pepere e ntšo
- 4 li-salmon (li-ounces tse ka bang 4 ho isa ho tse 6 ka 'ngoe)
- 2 Lemons
Kamoo U ka e Etsang
- Hape ho chesoa ho 375 F.
- Ho tlosa lero le phofo ka 9-by-13-by-2-inch kapa mola o nang le foil le oli e nyenyane foil
- Ka sekotlolo se senyenyane, kopana le konofolo ea minced, parsley le oli ea mohloaare; kopanya metsoako hantle.
- Hlophisa li-salmon ka har'a pitsa e lokisitsoeng ea ho baka ebe o jala konofolo le parsley motsoako ka tsela e tšoanang holim'a bona. Fafatsa li-fillets habobebe ka letsoai le pepere e ncha e mongobo.
- Tlatsa salmon ka metsotso e ka bang 20, kapa ho fihlela ho ngolisa ba fillets 145 F kapa flake habonolo ka fereko.
- Khabareng, lero la lemons.
- Fokotsa li-salmon tse halikiloeng tse nang le likhaba tse 2 tsa lero la lemone.
- Hlakola lemon le setseng ho li-wedges (sheba ka tlase) 'me u li sebeletse ka saalmon.
Litlhahiso le Phapang
- Letamo le Lejoe le Litlama - Eketsa likhabapo tse 2 tsa thyme e ncha ea minced le teaspoon e 1 ea minced fresh rosemary ho parsley le konofolo ea konofolo.
- Litlhapi li etsoa ha u ka phahamisa li-flakes ka moforomo 'me tlhapi e opaque. US Administration of Drug and Drug Administration e kgothaletsa mocheso o ka hare oa 145 F. Ho netefatsa hore salmon e apehile ka ho phethahetseng, hlahloba ka thermometer e ka tšeptjoang ka nako e lekanngoe e kenngoa bohareng ba sesepa. E lokela ho bala 145 F. Ho hlahloba ka fereko, e kenye bohareng ba sekheo ebe o e sotha hanyenyane. Setsi se lokela ho ba le flake mme se be opaque, empa se se se omme.
- Ho khaola lemon ka li-wedges, khaola ka holimo le ka tlaase ho lemon. Ema lemon ka qetellong 'me ue arole ho etsa likarolo tse peli. Khaola halofo e 'ngoe le e'
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 513 |
| Total Fat | 31 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 16 g |
| Cholesterol | 114 mg |
| Sodium | 146 mg |
| Li-carbohydrate | 15 g |
| Fiber Fiber | 2 g |
| Liprotheine | 43 g |