A na-ejikwa bọta na paprika mee ihe ndị a na-esi na ya na-egbu nri na nnu, ose, na ụfọdụ lemon. Ntụziaka dị mfe ma na-ekpori ụtọ, ọ bụkwa ụzọ zuru oke iji nwee obi ụtọ na-egbu egbu. The garlic na pasili ihendori bụ nhọrọ.
Swordfish bụ azụ siri ike, na-eme ka steaks zuru okè maka nsị ma ọ bụ nsị. Ọ magburu onwe ya ịkpụ n'ime ya maka ọkpụkpụ. E nwere ike gbanwere ya ma ọ bụ steaks.
Otu ihe ị ga-eburu n'obi bụ na egbugberegwu nwere ọkwa dị elu nke mercury karịa ọtụtụ ụdị azụ ndị ọzọ. Ndụmọdụ kachasị ọhụrụ sitere n'aka FDA na-atụ aro ime na ụmụ nwanyị na-enye nwa ara, ụmụ nwanyị na-amụ nwa, na obere ụmụaka na-ezere iri nri na-egbu nri, na eze mackerel, shark, na tilefish (site na Gulf of Mexico).
Enwere ọtụtụ uru oriri: abụba ndị dị mma, njupụta dị arọ, na ọ bụ ezigbo nri sitere na vitamin D. Ma, n'ihi oke elu nke methyl mercury, ndị mmadụ niile na - eri nri - tinyere eriri, shark, na tilefish - ga-ejedebe na oge na-adịghị.
Nke a na-achacha ahihia nke zuru okè na bred na ose.
Ihe Ị Ga-achọ
- Ogwu ugbo abuo abuo (ihe di ka sentimita 1) nwere ike ichota tuna, salmon, ma obu ihe ndi ozo na Pacific)
- 1 teaspoon nnu (kosher)
- 1/4 teaspoon ose oji
- 1/8 teaspoon paprika (ụtọ Hungary)
- 5 tablespoons bọta (gbazee)
- Nhọrọ: egbutu pasili
- Garnish: lemon wedges
- Maka garlic garlic Parsley:
- 1/2 iko pasili (obere minced)
- 1 tablespoons lemon zest (si 1 lemon)
- 3 cloves garlic (minced)
- 1/3 iko olive mmanụ
- 3 pasent ihe ọṅụṅụ lemon (ọhụrụ)
- nnu nụrụ ụtọ (kosher)
- oji ose na-atọ ụtọ
Otu esi eme ya
- Wụpịa azụ mmiri na nnu, ose, na paprika ma jiri nwayọọ gbanye n'ime azụ ahụ.
- Kpochapu ihe a na-eme ka ọ ghara ịcha.
- Tinye ebe a na-awụnye ahịhịa na okwute broiler na ahịhịa na-agbaze bọta. Tinye ha n'okpuru broiler, ihe dị ka sentimita 2 ruo 3 site na mmiri ọkụ. Efere na steaks maka ihe dị ka nkeji anọ.
- Gbanwee ahịhịa na-egbu egbu, brush na butter butter, na broil maka 4 ruo 5 nkeji oge.
- Azụ kwesịrị ịdị na-eji nwayọọ nwayọọ na-agba aja aja, ọ ga-ejikwa mkpịsị ụkwụ mee ka flake jiri nwayọọ nwayọọ mee ya.
- Gbanye swordfish na efere ma ọ bụ efere onye ọ bụla ma fesa ya na pasili pasili, ọ bụrụ na achọrọ ya. Na-eje ozi na mkponaka lemon ma na-edozi nri na tablespoon ma ọ bụ abụọ nke garlic pasili ihendori (n'okpuru), ma ọ bụrụ na achọrọ.
- Aja a na-atọ ụtọ na osikapa ma ọ bụ poteto.
Nri Garlic Parsley Nri
- N'ime nnukwu efere, jikọta pasili 1/2 nke pasili pashia na zest lemon zach, garlic garlic, mmanụ oliv, na pasent 3 nke ihe ọṅụṅụ mmiri lemon ọhụrụ. Oge na nnu na freshly ground nwa ose, nụrụ ụtọ.
Atụmatụ na Ụdị
- Na-esi nri na steaks na-esi na mmanụ ọkụ na-ekpo ọkụ na-ekpo ọkụ na-ere ọkụ maka ihe dị ka otu oge. Ma ọ bụ jiri ogbe a na-esi na tee azụ.
- Dochie okwute ahịhịa na salmon steaks, tuna, ma ọ bụ Pacific whabut.
I nwekwara ike
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 400 |
| Ọnụba abụba | 24 g |
| Abụba buru ibu | 8 g |
| Abụba na-enweghị ntụpọ | 12 g |
| Cholesterol | 116 mg |
| Sodium | 573 mg |
| Carbohydrates | 9 g |
| Fri nri | 1 g |
| Protein | 36 g |