A na-esi na steaks ndị a na-egbu nri na mushrooms, eyịm, ose na-acha akwụkwọ ndụ akwụkwọ ndụ, lemon, mmanụ oliv, igbo ahịhịa, na tomato. Achịcha ahụ dị ụtọ ma na-atọ ụtọ.
Ọ bụ ezie na swordfish dị ụtọ, ọ nwere ọkwa dị elu nke mercury na ịkpachara anya na a gaghị eri ya karịa otu ugboro n'ọnwa. Akwụkwọ US FDA na EPA nyere ndụmọdụ na ndị inyom nwere ike ime ime, ụmụ nwanyị dị ime, nne na-azụ nwa, na ụmụntakịrị na-ezere iri nri na azụ ndị ọzọ na mercury.
Ihe Ị Ga-achọ
- 4 ounces mushrooms (sliced)
- 1 cup yabasị (sliced)
- 1 rib celery (chopped)
- 2 tablespoons green mgbịrịgba ose (chopped)
- 2 tablespoons
- ihe ọṅụṅụ lemon
- 2 tablespoons mmanụ oliv
- Nnu nnu
- Ngwakọta ose
- 1/4 teaspoon igbo ahihia (akpọnwụ)
- 1 1/2 pound swordfish (4 ovenfish steaks)
- 2 bay doo (bee na ọkara)
- 2 tomato
Otu esi eme ya
- Kpoo mmanụ oliv na skillet nke dị ọkụ. Tinye mushrooms, yabasị, na ose. Cook, edemede, maka minit 8 ruo 10, ma ọ bụ ruo mgbe akwụkwọ nri dị nro.
- Nye akwukwo nri ndi ozo, tinye ihe omimi lemon, nnu, ose, na ahihia ogwu.
- Weta pan pan na-emighị emeri na foil. Gbasaa ọkara nke ero na yabasị yabasị na ala ma dozie steepụ na-egbuke egbuke n'elu.
- Wụpịa ahịhịa mmiri na nnu na ose, tinye otu akwukwo akwukwo na nke ọ bụla.
- Bee ya n'elu wee kpochapu tomato, ma kporo tomato ọ bụla n'ime mpekere anọ; tinye 2 mpekere na nke ọ bụla. Gwunye ihe ogwu na ihe ogwu mgbochi azu.
- Na-ekpuchi pan na mpempe akwụkwọ na akpọọ nkụ na 400 F maka ihe dị ka minit 20, ma ọ bụ ruo mgbe flakes azụ nwere ike iji ndụdụ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 399 |
| Ọnụba abụba | 21 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 11 g |
| Cholesterol | 133 mg |
| Sodium | 284 mg |
| Carbohydrates | 10 g |
| Fri nri | 3 g |
| Protein | 42 g |