Ka linako tse ling karolo e tala le e phehiloeng ea tuna ea leoatleng e phethahetse; makhetlo a mang ke lakatsa ho pheha ka ho feletseng, phepelo e nang le nama eo tuna e ka e fanang ka eona le phello e joalo ka thollo e phahameng ka ho fetisisa ea tuna, empa e ntse e le e futhumetseng le e futhumetseng. Bakeng sa lijana tsena, tuna e nang le oli e nang le oli e loketse. Hona ke hokae moo e phethahetseng ka ho feletseng? Haeba u na le leihlo la ho etsa Salade Niçoise .
Ho chesoa ha oli kapa po-poaching ke mokhoa o motle oa ho pheha butle-butle litlhapi tse ngata tsa tlhapi le lijo tsa leoatle (nahana ka botala-poached lobster, ua tseba?). E hloka oli e loketseng; fokotsa tekanyo ea kakaretso ka ho khetha pan eo lifofisi tsa tuna li lumellanang ka eona ka thata empa li sa kopane kapa lihlakore tsa pan.
Seo U tla se Hloka
- 4
- Li-albacore tsa Pacific li- filets *
- Letlapa la letsoai le letle
- Likopi tse 3
- oli ea mohloaare e sa lebelloang (kapa e lekaneng ho fihlela botebo ba 1/2-inch)
- 4 garlic cloves (e khabisitsoeng)
- 1/2 teaspoon peppercorns e ntšo
- 1 leaf leaf
- Ho ikhethela: 2 lihlopha tse khōlō tsa lamunu kapa khase ea lemon
- Ho ikhethela: 1 e omisitsoeng ea chile
Kamoo U ka e Etsang
- Etsa nako ea tuna ka ho e fafatsa ka letsoai; beha tuna ka thōko ha u ntse u lokisetsa oli (sena se na le phaello e eketsehileng ea ho nka sehatsetsing se tlosa tuna pele se e pheha.
- Khetha pane e pholileng kapa sekoahelo se seholo se lekaneng ho tšoara litlhapi ka lehlakoreng le le leng. Eketsa oli e lekaneng e le hore e ka ba 1/2 cm.
- Eketsa konofolo, peppercorns, leaf leaf, orange kapa lemon zest, le chile (haeba u sebelisa).
- E futhumatsa oli ho feta mocheso o mocheso ho fihlela mongobo o theha mahlakoreng a pan. Eketsa tuna; sebelisa sesepa sa spatula kapa kichine ho fokotsa setlolo ka seng ka oli, u hlokomele hore u se ke ua theolela tlhapi kapa ea splatter oli e chesang.
- Oli e lokela ho koahela tuna (haeba e sa latele litaelo tsa bana ba bana). Fetola mocheso ho boloka mefuta e seng mekae mahlakoreng a pan. Ka bonolo ho omella ho fihlela tuna e pheha, metsotso e 8 ho isa ho e 10 bakeng sa tuna (haeba oli e sa koala li-filets tsa hau, u ka 'na ua batla ho pata litlhapi ka lehlakoreng la halofo. litlhapi li pheha, li beha leqhoa le pholileng ka holim'a pampiri ea ho baka kapa lilapa tsa lithapa; kapa feela mola o lekaneng oa lithaole tse seng kae tsa pampiri.
- Sebelisa khaba ea spatula kapa slotted ho phahamisa tuna ka ntle ho oli ebe o kena ka mohahong o pholileng oa ho pholisa kapa lithaole ho tlosoa. Sebeletsa li-filets kaofela bakeng sa lijo tsa lijo ho itšeha; li arole hore li sebeletse; kapa, fola li-filets ho hong ho tšoana le tuna ea makhasi.
* Ke sheba marang-rang a Pacific a nang le line-line hobane e na le litlhapi tse ts'oaretsoeng hantle, tse sa tsitsitseng le albacore tse tšoaroang ka line-line tse tšoaroang ka tsela e joalo li atisa ho ba le maemo a tlase a mercury a hahiloeng litsing tsa bona. Hape e na le mofuta oa tuna o nang le theko e tlaase.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1622 |
| Total Fat | 166 g |
| Fat Satated | 23 g |
| Fat Unsaturated | 119 g |
| Cholesterol | 43 mg |
| Sodium | 415 mg |
| Li-carbohydrate | 12 g |
| Fiber Fiber | 1 g |
| Liprotheine | 27 g |