Nke a ngwa ngwa ma dị mfe salmon ngwugwu uzommeputa bụ ọ bụghị naanị ikuku iji kwadebe, ma ọ bụ ezigbo flavorful. Nchikota citrus, herbs, na yogot ajuju na-eme ka efere a di nma. Ị nwere ike iji ihe ọ bụla si na akwụkwọ nri na ahihia na-eje ozi ya na osikapa.
Ihe Ị Ga-achọ
- 1 paụnd / 450g
- salmon (4 iberibe)
- 1/4 iko / 60 mL mmiri oma
- 1/4 iko / mmanụ mmanụ olive 60 mL
- 1/4 iko / 60 mL yogot
- 2 cloves
- garlic (minced)
- 1 tablespoon / 15 mL pasili (chopped)
- 2 teaspoons / 10 ml ọcha mmanya mmanya
- 1 teaspoon / 5 ml sugar
- 1 teaspoon / 5 mL nnu mmiri
- 1/2 teaspoon / 2.5 mL ose oji
Otu esi eme ya
- Ngwurugwu na-eri ihe maka ọkara-elu okpomọkụ.
- Ejiri ihe dị na 4 nnukwu iberibe aluminum foil (ngwugwu). Jide n'aka na ọkpụkpụ niile si na fillet ahụ pụta.
- Gwakọta ihe ndị fọdụrụ na nnukwu efere.
- Na-ekpuchi fillet ọ bụla na ihe dịka 2-3 tablespoons nke ihendori. Nwee ogige n'akụkụ ọnụ nke ngwugwu, iji jide ha.
- Debe ihe ngwugwu na ihe na-eme ka ha sie nri maka nkeji iri na ise.
- Wepu ya na ikpochapu ma gbanye ihe ngwugwu iji wepu uzuoku tupu i jee ozi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 412 |
| Ọnụba abụba | 26 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 14 g |
| Cholesterol | 78 mg |
| Sodium | 662 mg |
| Carbohydrates | 15 g |
| Fri nri | 1 g |
| Protein | 30 g |