Ntụziaka a na-eji azụ a dum, nke e ji ahịhịa na lemon rie. Ọ bụrụ na ị na-achọ nri ngwa ngwa ma na-atọ ụtọ, nke a bụ n'ezie a ga-anwale!
Ihe Ị Ga-achọ
- 2 1-paụnd / 450 g trout
- 2 tablespoons / 30 mL pasili ọhụrụ, minced
- 2 tablespoons / 30 mL olive mmanụ
- 2 tablespoons / 30 mL basil ọhụrụ, finely chopped
- 2 teaspoons / 10 ml ọhụrụ rosemary, chopped chopped
- 2 cloves garlic, minced
- 1 lemon, bee n'ime 4-6 mpekere
- 1/2 teaspoon / 2.5 mL nnu
- 1/2 teaspoon / 2.5 mL ose oji
Otu esi eme ya
1. Gwakọta pasili, mmanụ olive, basil, rosemary, na garlic. Gwakọta ngwakọta na ọkara. Gbasaa ọkara ọkara n'ime azụ ọ bụla. N'elu ya na mpekere lemon (ihe dị ka 2-3 kwa azụ). Tinye iyak na nnukwu efere ma kpuchie ya na plastik. Refrigerate maka awa 2.
2. Ngwunye ihe na-acha ọkụ ọkụ. Ozugbo ọ na-abịa na okpomọkụ na ị dị njikere itinye iyak na grill, mmanụ na gill grates. Mee ihe dị ka atọ gafee gafee ebe ahụ iji mepụta mkpanaka nke na-abụghị osisi.
3. Jiri nlezianya tinye iyak na grill grate na esi nri maka minit 4-5 n'akụkụ ọ bụla. Jide n'aka na ị na-ele maka ọkụ. Jiri nnukwu spatula na-ekpo ọkụ ọkụ, jiri nwayọọ na-arụ azụ azụ site na grate ma tụgharịa. Kuki maka minit isii ọzọ ma ọ bụ ruo mgbe okpomọkụ dị n'ime ya ruru ogo 145.
4. Ozugbo azụ sirila sie, wepụ ya na ọkụ ma tinye ya n'elu nnukwu osisi. Wepu mpempe lemon site na etiti obere ihe omimi lemon na aru ohuru (nke a bu nhọrọ). Jirinụ akụkụ ndị kacha amasị gị.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 278 |
| Ọnụba abụba | 8 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 5 g |
| Cholesterol | 0 mg |
| Sodium | 306 mg |
| Carbohydrates | 47 g |
| Fri nri | 4 g |
| Protein | 6 g |