Ha ke e-s'o ka ke khabisa swordfish steaks ka nako e telele, kahoo ha moahelani oa ka oa ntlo ea ka a mpha sabole e 'ngoe ke ile ka thabela ho e amohela. Li-steaks li ne li lekanngoa ka li-ounces tse ka bang 6 - li phethelelitse e le ngoe - mme o ile a mpha banyalani ba bang - ba phethehileng ka bobeli. Ke qeta letsatsi kapa a mabeli ke shebile lipepepe empa qetellong ke entse qeto ea ho itokiselitse habonolo feela e neng e tla totobatsa tlhaho ea tlhaho ea leoatleng ea steaks. Sena ha se nke matsoho a fetang metsotso e 15-ka nako ho etsa hore e be lijo tse monate tsa beke le beke. E sebeletsa 2.
Seo U tla se Hloka
- 2-oz-6. li-steak tsa litlhapi tsa sabole
- 1 lemon
- 2 tsp. oli ea mohloaare
- 1 tsp. Herbes ea Provence e omisitsoeng (eo e fumanehang ka har'a sesebelisoa sa spice)
- Letsoai la letsoai
Kamoo U ka e Etsang
1. Beha li-steaks ka poleiti ebe u penya lero la halofo ea lemone holim 'a tsona, ho koahela mahlakore ka bobeli. Tsamaea metsotso e 30.
2. Khabareng, futhumatsa pente ea grill holim'a moeeng-mocheso o phahameng.
3. Phunya mahlakoreng a mabeli a steak ka oli ea mohloaare ebe o fafatsa lehlakoreng le leng la steak ka 1/2 teaspoon ea Herbes de Provence le letsoai la letsoai.
4. Beha li-steak ka grill e chesang 'me u phehele metsotso e ka bang 5 - ho fihlela likhahla tsa steak li pheha halofo.
Flip steaks mme u phehe metsotso e meng e 5.
5. Ka thipa e bohale, hlahloba bohareng ba steak ho netefatsa hore ha e pinki empa e ntse e le lero. Haeba e sa etsoa hantle, tlosa pan ka mocheso, koahele ka foil, mme u phehe mocheso metsotso e meng e 5.
Finyetsa lero la lemone le eketsehileng holim'a steaks le ho sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 532 |
| Total Fat | 5 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 0 mg |
| Sodium | 334 mg |
| Li-carbohydrate | 134 g |
| Fiber Fiber | 1 g |
| Liprotheine | 0 g |