Li-salmone kapa li-steak tsa li-tuna li tsamaisoa ka marine 'me li hlajoe kapa li koetsoe phethehong. Marinade e eketsa konofolo le tatso ea lemon ho steaks kapa fillets.
Salmon e lokela ho pheha, empa tuna e molemo ha e ntse e le pinki bohareng. Salmone e tla fokola habonolo ha fereko e kenngoa bohareng 'me e sothehile hanyenyane. Ho ea ka USDA, litlhapi le shellfish li lokela ho pheha mocheso o tlase o sireletsehileng oa 145 F (62.8 C).
Seo U tla se Hloka
- 4 saalmon kapa li-steaks kapa li-fillet (hoo e ka bang boima ba 1-inch)
- Bakeng sa Marinade:
- 1/4 senoelo
- soy sauce kapa tamari
- 1/4 senoelo ho pheha sherry
- Khabapo e 1 ea lemon e hloekileng hammoho le 1/2 teaspoon sehlaha
- 1 e nyenyane ea clove garlic (e sithabetseng le ea minced)
- 3 tablespoons oli ea mohloaare
Kamoo U ka e Etsang
Lokisetsa litlhapi ka khalase e sa tebang kapa sejana sa polasetiki kapa mokotla o bolokehileng oa polasetiki oa lijo. Hlatsoa hammoho lisebelisoa tsa marinade ka sekotlolo se senyenyane; tšela holim'a litlhapi. Koahela kapa tiiso le refrigerate ka lihora tse 1 ho isa ho tse 1, ho fetola hangata.
Tlosa litlhapi tse tsoang marinade, tšela marinade ka har'a sekoahelo, 'me u phehe metsotso e 5.
E kentse
- Beha litlhapi holim'a lijo tse nang le oli e monate kapa ho ja lijo-thollo le lijo tse nang le mashala a mabeli ka metsotso e ka bang 3 ho isa ho e 5, ho itlhatsoa hangata ka marinade e phehiloeng.
- Etela 'me u phehele metsotso e 3 ho isa ho e 5 e telele, kapa ho fihlela tlhapi e hlajoa hantle ka ntle. Tuna e lokela ho lula e le pinki bohareng. Salmone e lokela ho hlahisa bonolo ka fereko 'me e tla ba opaque.
Baked
- Beha litlhapi ka paneng ea ho juba kapa e sa sireletsehang ea sekepe (saalmon e lokela ho ba lehlakoreng la letlalo). Beha pan kapa skillet sehong sa 450 F preheated.
- Salmon e noa bakeng sa metsotso e ka bang 12 ho ea ho e 15 le tuna bakeng sa metsotso e 8 ho isa ho e 12. Salmone e lokela ho phehoa ka mokhoa o fapaneng 'me e tla fola habonolo ka fereko e kenngoa bohareng ebe e sothehile hanyenyane. Tuna e lokela ho qala ho flake empa e lokela ho lula e le pinki bohareng.
Litlhahiso le Phapang
Sebeletsa saalmon kapa tuna ka meroho e tsoakiloeng kapa spinach kapa u sebelise tlhapi eo ka raese, li-wedges le limela. Broccoli le linaoa tse tala ke khetho e ntle.
U ka 'na ua U rata
Tina e Nkiloeng ka Honey Mustard Marinade
Tšepe ea Tuna ea Salama ea Nicoise e apereng liaparo tsa Dijon
Metsoe le Panko li hapiloe ke li-Salmon Fillets
Salmon e Bakeng le Mahe a linotši Citrus Glaze
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 185 |
| Total Fat | 11 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 11 mg |
| Sodium | 1,023 mg |
| Li-carbohydrate | 12 g |
| Fiber Fiber | 1 g |
| Liprotheine | 10 g |