A jikọtara dil na ude mmiri na-egbuke egbuke iji mee ka ọkpụkpụ zuru okè maka salmon mmiri a dị mfe. Ntụziaka na-akpọ maka salmon steaks, ma salmon fillets nwere ike gbanwere. Ọ bụrụ na ị na-eji ejiji, kwere ihe dị ka 6 ounces kwa afọ. Mmiri salmon (1-inch) ga-eru site na 6 ruo 8 ounces. *
Poteto, quinoa , ma ọ bụ nwa nwanne nna bụ nri ndị dị mma na-efe salmon. Akwụkwọ nri (na mkpo) nke na-aga nke ọma na salmon bụ asparagus, cucumbers, peas, spinach ma ọ bụ chard, kabeeji uhie, na lentil.
Ezi ntụziaka
Achịcha Na-adị Mfe na Garlic
Achịcha Salmon na Sugar-Pecan Glaze
Ihe Ị Ga-achọ
- 4 salmon steaks ma ọ bụ fillets, dịka 1 1/2 na 2 pound
- 2 tablespoons ọhụrụ lemon ihe ọṅụṅụ
- 1 tablespoon nnọọ finely minced yabasị
- 1/4 teaspoon nnu, ma ọ bụ iji detụ ire
- dash fresh pepper ground, ma ọ bụ na-atọ ụtọ
- 1/4 iko ude mmiri (abụba zuru oke na-atọ ụtọ, ma nwere ike iji abụba belata)
- 1 teaspoon finely grated lemon zest
- 1/2 teaspoon mịrị amị
- lemon wedges
Otu esi eme ya
- Kpoo ọkụ ruo 350 ° F (180 ° C / Gas 4). Bọta ala nke efere mmiri na-emighị emi.
- Debe salmon steaks na efere efere.
- Na obere efere jikọtara ihe ọṅụṅụ lemon na yabasị; fesaa ihe dịka 2 teaspoons n'elu salmon ọ bụla. Oge na nnu na freshly ground nwa ose.
- Acha, kpuchie, maka ihe dị ka nkeji 20, ma ọ bụ ruo mgbe flakes azụ nwere ike iji ndụdụ.
- Wepu ya na oven; gbasaa ude mmiri na-egbuke egbuke n'elu salmon. Wụsa ya na lemon zest na dil.
- Laghachi na oven maka nkeji 3.
- Na-efe salmon ọkụ na lemon wedges.
Gburugburu akụkụ:
* The American Heart Association weere otu ọrụ nke azụ, anụ, ma ọ bụ ọkụkọ ka ọ bụrụ esi nri 2 ruo 3.
A ga-esi nri azu ka ọ bụrụ okpomọkụ kachasị elu nke 145 ° F (62.8 Celsius).
Isi ihe
Association American Heart Association. Gịnị bụ Ije Ozi?
USDA. Nchekwa obere ntanetị
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 492 |
| Ọnụba abụba | 26 g |
| Abụba buru ibu | 6 g |
| Abụba na-enweghị ntụpọ | 8 g |
| Cholesterol | 160 mg |
| Sodium | 285 mg |
| Carbohydrates | 8 g |
| Fri nri | 2 g |
| Protein | 55 g |