Ihe Ị Ga-achọ
- 4 6-ounce salmon fillets or 2 6-salmon steaks
- 1 1/2 teaspoons nnu mmiri
- 2 paprika
- 1 teaspoon ose oji
- 1 1/2 teaspoons garlic ntụ ntụ
- 1 teaspoon yabasị ntụ ntụ
- 1 ore na-edozi ore
- 1 teaspoon Fikiere thyme
- 1/2 teaspoon cayenne, jiri ihe ma ọ bụ na-erughị gị mma
Otu esi eme ya
1. Gwakọta ihe ndị na-esi ísì ụtọ na obere efere, na-agwakọta nke ọma. Na-etinye salmon na nnukwu efere ma ọ bụ na mmiri. Tinye ya na Cajun na-eme ka ọ dị mma, gbanwee ma gbasaa n'akụkụ nke ọzọ. Kpuchie ihe mkpuchi plastik na refrigerate maka minit 30 ruo awa 2.
2. Ghaa na-ekpo ọkụ maka ọkara-okpomọkụ. Achịcha mmanụ dị mma nke nwere nnukwu mmanụ ọkụ na-esi ísì mmanụ, akwụkwọ nhicha a na-awụnye akwa na nnukwu akụrụngwa. Mee ma ọ dịkarịa ala atọ gafere gafee.
Nke a ga - emepụta ihe na - abụghị nke na - azụghị azụ na - agbaji.
3. Wepu salmon site na efere ma tinye ya na nchara. Nri salmon nke ihe ọṅụṅụ dịka ihe dị ka 4 ruo 5 nkeji ọ bụla maka fillets, 6-8 nkeji maka steepụ salmon. Jiri nlezianya kpachapụ anya ma dị nwayọọ mgbe ị na-azụ azụ. M na-atụ aro iji spatula abụọ maka usoro a. Wepu otu n'ime ihe dị n'ime azụ na-erughị ogo 145.
4. Ogwurugwu Salmon na-achọ inwe nnukwu ọkpụkpụ aka na etiti. Ozugbo a kesiri ya, tinye azụ n'elu nnukwu nnukwu osisi ma hapụ guzo maka minit 2-3. Ọ bụrụ na ị na-eje ozi n'ozuzu, jiri obere akpụkpọ ụkwụ ma wepụ otu ọkpụkpụ. Wepu ọkpụkpụ ọ bụla fọdụrụ na-eje ozi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 344 |
| Ọnụba abụba | 18 g |
| Abụba buru ibu | 3 g |
| Abụba na-enweghị ntụpọ | 6 g |
| Cholesterol | 114 mg |
| Sodium | 974 mg |
| Carbohydrates | 3 g |
| Fri nri | 1 g |
| Protein | 41 g |