Haeba o rata steak, o tla rata setso sena sa black tuna se nang le pepere se ntšo. Tšepe ena ea tuna e molemo ka ho fetisisa e tloaelehileng-e sa tloaelehang, joaloka recipe e kholo ea steak , 'me pepere ea pepere e monate e phethehile le tlhapi ena ea nama.
Seo U tla se Hloka
- 1 1/2 tsp. letsoai
- 1 tsp. fatše coriander
- 1/2 tsp. paprika
- 1/4 tsp. pepere ea cayenne
- 4 (6-oz) ahi tuna steaks, ka bophara ba 1/2-inches (botsa "kete" kapa "sesuhi" lengolo haeba ho pheha seaplane se sa tloaelehang)
- 4 tbsp ts'ebetso e ts'oaretsoeng e mongobo o motšo
- 2 tbs. oli ea meroho
- 1 lemon, e arohaneng
Kamoo U ka e Etsang
- Ka sekotlolo se senyenyane, kopanya letsoai, coriander, paprika le pepere ea cayenne.
- Beha tuna e kenang ka holim'a poleiti, 'me u fafatse motsoako oa linoko ka bobeli ka mahlakore ka bobeli.
- Ebe o apara tuna ka mahlakoreng a mabeli le pepere e ntšo, 'me ue hatelle ka bonolo e le hore e khomarela sefahlehong, u hlokomele hore u se ke ua senya nama.
- Beha pitsa ea ho cheka ka tlaase, kapa u lahlele tšepe ea sesepa, holimo ho mocheso o phahameng, ho fihlela o chesa haholo.
- Eketsa oli, 'me u batlisise li-steaks tsa tuna ka metsotso e ka bang 2 ka lehlakoreng le leng, kapa ho fihlela ho fanoa ka monehelo.
- Sebeletsa ka lemon le lecha.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 350 |
| Total Fat | 15 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 77 mg |
| Sodium | 1,237 mg |
| Li-carbohydrate | 6 g |
| Fiber Fiber | 2 g |
| Liprotheine | 46 g |