Fresh yellowfin tuna lips li apere ka sauce e bonolo ea pan ea tranelate ea lemone le capers. Hlokomela hore u se ke ua senya letsete la hau ka ho feta overcooking the tuna. Etsa hore lisebelisoa tsa hau li lokisetsoe 'me li itokisetse ho tsamaea' me u ka ba le tsona tafoleng ka metsotso e ka bang 15.
Seo U tla se Hloka
- 8 oz.
- tuna (2 e ncha yellowfin steaks)
- Kosher
- letsoai ho latsoa
- Mongobo o mocha o mocha
- pepere ho latsoa
- 1 teaspoon
- oli ea mohloaare
- 2 Tablespoons botoro (tšebeliso e arohaneng)
- 1/8 senoelo
- eiee (e monate, e hloekileng, e fokotsehile)
- 1 clove
- konofolo (finely minced)
- 1/4 senoelo veine e tšoeu
- 1 teaspoon lero la lemone (e ncha, kapa ho feta ho latsoa)
- 1/4 senoelo sa tranelate (e boima)
- 2 tablespoons
- li-capers (tse tšolotsoeng)
- Hloekisa: e ncha
- dill le lemon kapa lime wedges
Kamoo U ka e Etsang
Fafatsa mahlakoreng ka bobeli yellowfin tuna steaks le letsoai la kosher le pepere e ncha.
Hema skillet e boima ka lebaka la mocheso o phahameng. Eketsa oli ea mohloaare le khaba e le 'ngoe ea botoro' me u phunyeletse ho apara pan. Li-tuna steaks tse ntseng li utloa ho fihlela e le putsoa le khauta ka lehlakore le leng le le leng, e le ngoe feela. U se ke ua feta holim'a tuna. Tlosa 'me u futhumetse.
Mocheso o tlaase ho ea ho seaplane Eketsa setlolo sa botlolo sa botoro ho pan hammoho le eiee. Mamela ka bonolo ho fihlela liiee li fetoha.
Eketsa konofolo 'me u qete metsotso e' ngoe e eketsehileng, u susumetsa khafetsa. Hlatsoa ka veine e tšoeu le lero la lemone . Hlohlella 'me u phehe ho fihlela mokelikeli o fokotsehile halofo, hoo e ka bang metsotso e 2 ho ea ho e meraro. Kenya krime e boima mme u khutlele ho se omisitsoeng. Pheha metsotso e 3 kapa ho feta ho fihlela o teteaneng. Hlohlelletsa li-capers tse tsitsitsoeng.
Tšela sauce ea lemonate ka tuna tuna e futhumetseng mme u khabise ka dill le lemon kapa lime ho sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 595 |
| Total Fat | 30 g |
| Fat Satated | 16 g |
| Fat Unsaturated | 9 g |
| Cholesterol | 116 mg |
| Sodium | 619 mg |
| Li-carbohydrate | 28 g |
| Fiber Fiber | 2 g |
| Liprotheine | 36 g |