Swordfish Steaks

Li-firmwich swordfish steaks li ts'oarella hantle ka grill kapa broiler. Li-swordfish tsena li na le monate oa lemon le oli ea mohloaare. Leqhoa le phunngoa holim'a litlhapi ha le ntse le pheha.

Le hoja swordfish e na le phepo e monate 'me e monate, e na le mercury e phahameng. US FDA le EPA ba eletsa hore basali ba ka ba le moimana, basali ba bakhachane, bo-'mè ba anyesang le bana ba banyenyane ba qoba ho ja tlhapi e ngata ea mercury. Ba eletsa sehlopha sena hore se qobe ka ho feletseng sabofish, shark, tilefish le morena mackerel.

Sheba: Tlhahiso ea EPA-FDA ka Mercury ho Fish le Shellfish

Seo U tla se Hloka

• 6 swordfish e phahama, e ka bang 1 cm e teteaneng
• 1/2 senoelo sa oli ea limela kapa oli ea mohloaare e sa lekaneng
• 1/4 senoelo sa lero la lemone
• 2 di-teaspoons kosher
• letsoai
• 1/2 teaspoon sauce ea Worcestershire
• 1/8 teaspoon fatše pepere e ntšo
• dash Tabasco sauce kapa pepere ea cayenne fatše
• 1/4 teaspoon paprika e monate

Kamoo U ka e Etsang

Hlatsoa swordfish steaks hantle tlas'a metsi a batang; ho omella ka lithaole tsa pampiri. Kopanya oli ea mohloaare , lero la lemone, letsoai, pepere, sauce ea Worcestershire le sauce ea Tabasco; tsosa hantle.

Hlatsoa litlhapi ka motsoako ebe o fafatsa hoo e batlang e le halofo ea paprika. Beha motsoako oa lero la lemone le likarolo tsa paprika.

Beha swordfish ka sejo se setlolo sa mashala a mahlaseli a mahareng kapa ka basketball e tlotsitsoeng. Hlatsoa litlhapi holim'a mashala a mabeli ka metsotso e ka bang 8 ka lehlakoreng le leng kapa ho fihlela litlhapi li fofa habonolo ka fereko.

Kapa mocheso o ka bang 350 ° F ka mokelikeli oa khase.

Baste le motsoako oa lero la lemone le makhetlo a 'maloa' me u fafatse litlhapi tse phethiloeng le liprika tse setseng pele u sebeletsa.

U ka 'na ua U rata

Baked Swordfish Steaks

Litlhaku tse bitsoang Grilled Catfish

Red Snapper e koahetsoeng ka Cajun Seasonings

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	345
Total Fat	26 g
Fat Satated	5 g
Fat Unsaturated	17 g
Cholesterol	83 mg
Sodium	884 mg
Li-carbohydrate	1 g
Fiber Fiber	0 g
Liprotheine	25 g

(Boitsebiso bo nang le phepo ea lipepe tsa rona bo baloa ho sebelisoa mohloli oa lisebelisuoa 'me ho lokela ho nkoa e le tekanyetso. Liphello tsa batho ka bomong li ka fapana.)