Sejo sena se setle se na le setlolo sa khale sa sauce le saalmon 'me se bonolo ho se etsa. Lemon ea lemone e fana ka sejana ka mokhoa o bonolo oa tartness, 'me e ka etsoa ka yogurt e tloaelehileng kapa ea Segerike bakeng sa sauce e nang le maruo a mangata haholo, a sebetsang ka tsela e lekanang le ea morena oa Pacific saalmon ea ho qetela haholo joalokaha e etsa ka sekontiri, pinki kapa Atlantic saalmon.
Seo U tla se Hloka
- 1 1/2 lik'hilograma tsa saalmon, letlalo, tlosoa, khaola likarolo tse 6 tsa ounce haeba ho le joalo
- 1 tablespoon, hammoho le 2 di-teaspoon tse sa tsoa hatisoa lero la lemone
- Phunya letsoai leoatleng
- hlahisa pepere e ncha e mongobo
- 6 ounces plain yogurt (mokhoa oa Segerike oa yogurt o sebetsa hantle)
- 1/8 senoelo se khethiloeng
- dill e ncha
- 1 khōlō konofolo clove, khabeloa chopped
Kamoo U ka e Etsang
- Preheat oven ho 425 F.
- Oli e khanyang pani e halikiloeng, kapa mola o hlahisang leqhoa le boima.
- Eketsa salmon leboteng le lokisitsoeng, 'me u be le nako ea khase ea lero la lemone, letsoai la leoatle, le pepere e ntšo e ncha.
- Ho chesa saalmon ka ontong e entsoeng pele ho chefo ho fihlela e e-na le boima bohareng, metsotso e ka bang 10 ho isa ho e 15 ho ea ka boima ba litlhapi.
- Ha salmone e ntse e chesa, etsa moriana: Hlatsoa hammoho ka yogurt, likhabapo tse 2 tsa lero la lemone, dill mane le konofolo.
- Sebeletsa ka saalmon.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 412 |
| Total Fat | 19 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 119 mg |
| Sodium | 203 mg |
| Li-carbohydrate | 14 g |
| Fiber Fiber | 1 g |
| Liprotheine | 44 g |