K'hemphieutha ena e ntle ea saalmon ea Asia e monate ha e bonolo empa e boetse e monate ebile e phetse hantle. Ho latsoa ho tšoana le teriyaki, ke marinade e etsang sejana sena - motsoako oa lichelete tsa Sechaena le tsa Thai tse kopantsoe le mahe a linotši le ginger, hammoho le konofolo e hloekileng. Kakaretso ena e bonolo haholo ho bokella - marinade e kopantsoe 'me e tšolleloa holim'a saalmon' me ka mor'a nako e khutšoanyane ea ho ts'oanela ho tšoasa litlhapi li koetsoe ka ontong. Ho fumana phephetso e phethahetseng ha u batla saalmon e latsoang monate ntle le ho hongata ho ngangisana le ho khathatseha. Sebeletsa ka raese kapa litapole le meroho e tala.
Seo U tla se Hloka
- 2 ho ea ho 3 litlhapi tsa saalmon kapa steaks
- 1/4 senoelo sa hoisin mongobo
- 1/4 senoelo sa soy sauce
- 2 tbsp. khafetsa lero le lero
- 2 tbsp.
- tlhapi ea tlhapi
- 1 tbsp. motsoako oa metsi
- 1/2 ho 1 tsp. li-flakes, kapa ho latsoa
- 3 ho ea ho 4 cloves konofolo, minced
- 1 tbsp. e hahiloe
- galangal kapa ginger
- Liiee tse 2 ho ea ho tse 3 tse tala, tse hahiloeng ka thata kapa tse khaotsoeng
Kamoo U ka e Etsang
- Ka bokhutšoanyane hloekisa li-salmon kapa u tsamaee ka tlas'a metsi a pholileng. Tlosa lijo tse ngata kapa tse omeletseng 'me u behe likotoana ka sejana se omeletsoeng (o tla hloka sekwahelo kapa foil ho se koahela).
- Ka sekotlolo kapa sekotlolo se kopaneng, kopanya moriana oa hoisin , moriana oa soy, lero la lime, sauce ea tlhapi, mahe a linotši le li-flakes. Khothalletsa hore u qete mahe a linotši. Eketsa konofolo, galangal kapa ginger le likarolo tse tšoeu tsa onion e tala (pholosa likarolo tse tala tsa ho sebeletsa).
- Latsoa-leka tekanyo ena bakeng sa linoko, u ekelletse lehlaseli haeba ho le joalo. Haeba u ka rata e monate, eketsa khaba ea 1/2 ea mahe a linotši; Haeba e le monate haholo bakeng sa tatso ea hau, eketsa lero la lero la lero.
- Tšela holim'a salmon, u fetole likotoana ka mongobo. Koahela 'me u lumelle ho tsamaea ka sehatsetsing bonyane metsotso e 30 kapa nako e telele. Ha u atamela nako ea hau ea ho pheha, u se ke ua e-ba le oli ea pele ho 350 F.
- Boha ka metsotso e 20, kapa ho fihlela moriko o ntse o phutholoha 'me saalmone e tiile (nama ea ka hare e fetoha ho tloha ho ea holimo ho ea ho e pheha ha e pheha hantle). Haeba o koahetsoe, koahela 'me u khutlisetse salmon ho ea setofo bakeng sa metsotso e meng e 5 ho ea ho e 10.
- Tlosa ho tloha ka ontong le ho latsoa litlhapi-leka tlhaho, u batle litlolo tse latelang: monate o lateloa ke bolila, ebe o monate-letsoai. Haeba le monate haholo kapa o le letsoai bakeng sa tatso ea hau, eketsa 1po ea 2 ho feta likhaba tse nang le likhase le lero la lemone. Haeba e se monate, eketsa mahe a linotši. More chili hape e ka ekeletsoa. Khothalletsa hantle ka mor'a hore mong le e mong a phaelle.
- Sebeletsa saalmon le e 'ngoe ea moriana o tšeloang holim'a karolo e' ngoe le e 'ngoe, ho phahamisa ka ho fafatsa eiee e tala e bolokiloeng. Sebeletsa lijo tsena tafoleng e le hore moeti e mong le e mong a khone ho tšela sopho e ngata joaloka eena. E monate ka raese kapa esita le litapole.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 595 |
| Total Fat | 24 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 148 mg |
| Sodium | 2,668 mg |
| Li-carbohydrate | 35 g |
| Fiber Fiber | 3 g |
| Liprotheine | 59 g |