Salmone ke mohloli o moholo oa boko-omega-3 e mafura a acids, 'me tatso ea eona e khethollang le ho ratoa ho bonahala eka ho khahlisa esita le ba sa thabiseng kamehla ka litlhapi. Salmon ke moea o pholileng o chesang ka ontong, e leng se etsang hore e be khetho e ntle bakeng sa libeke tsa beke.
Salmon ena e na le motsoako o monate / o bolila oa asene ea balsame le sirapo ea 'mape' me e halikiloe haufi le litlatsetso tsa eona: limela tse monate le phaenapole. Li-plantain le phaenepple li kena ka ontong pele, ha limela li hloka nako e eketsehileng ho feta ea saalmon ho fumana caramelized le bonolo. Tlosa phaeneapole ho tloha ka ontong ha u qala salmon, kahoo u ka potlakela ho kopanya pineapple Salsa ha salmone e pheha.
Sebeletsa salmon ena le raese ea South American style , kapa e apere ka salate e halikiloeng ea raese ea raese bakeng sa liketsahalo tse khethehileng.
Seo U tla se Hloka
- Lik'hilograma tse 16-20 tsa saalmon, li khaotse ho li-filets tse 4
- 2 e butsoitseng haholo (e bohlasoa / batsho) limela
- 3-4 mehele e meholo ea phaenepa
- 2 tablespoon maple sirapo
- Tablespoons tse 2 tsa asene
- 1 tablespoon soy sauce
- Letsoai le pepere ho latsoa
- 1/4 khase e kopantsoeng e bofubelu
- 1 lime
- 1 tablespoon e nyenyane cilantro
Kamoo U ka e Etsang
- Preheat ontong ho ea likhato tse 450. Mohala o na le letlapa le leholo la ho baka le aluminium foil e behiloeng lehlakoreng le khanyang holimo. Hlahisa foilise ea aluminium hampe ka oli ea mohloaare.
- Ebola 'me u arole limela ka likhahla tse nyenyane tse tharo kapa tse tharo. Beha limela ka lehlakoreng le leng la pampiri ea ho baka. Beha mehele ea phaenapole holim'a foilente haufi le likhahla tsa semela.
- Ka sekotlolo se senyenyane, kopanya sirapo ea maple, asene ea balsame, le soya sauce. Brush motsoako o monyenyane holim'a limela le phaenapole.
- Beha letlapa la bohobe bohareng ba ontong, 'me u chese metsotso e 10-15, u fetohe hang.
- Tlosa lakane ea ho baka ho tloha ka ontong 'me u tlose mehele ea phaenapole ho sebopeho ho pholile. Kenya li-fillets tsa salmon lebitsong la ho baka. Li noe ka nakoana ka letsoai le pepere, ebe u li hlatsoa ka seatla se bulehileng ka motsoako oa sirapo. Haeba li-plantains li na le li-caramelized le tse bonolo, li tlose 'me li behele ka thōko. Haeba ba hloka nako e eketsehileng ea ho pheha, ba siee pampiring ea ho baka.
- Beha saalmon ka ontong 'me u chese ka metsotso e ka bang 10 (ka likaroloana tse lekaneng tsa ntlha e lekaneng), kapa ho fihlela salmone e phatloha ha u kena ho eona mme opa opaque.
- Ha salmone e ntse e pheha, khaola phaenapole ka likotoana tse peli tsa lisenthimithara, ebe u kenya sekotlolo. Kenya onion le cilantro ho sekotlolo, 'me u penya lero ho tloha ho 1/2 ea lime holim'a motsoako. Tšoaea le ho latsoa bakeng sa ho phomola, ho eketsa lero la lime kapa lero la lalaka ka letsoai le pepere haeba ho le joalo.
- Ha salmone e se e loketse, e tlose ho tloha ka ontong. Sebeletsa mofuthu oa salmon le limela le phaenepole salsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 431 |
| Total Fat | 15 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 95 mg |
| Sodium | 415 mg |
| Li-carbohydrate | 40 g |
| Fiber Fiber | 4 g |
| Liprotheine | 36 g |