Halibut bụ oke azu maka ihe ọkụkụ n'ihi na ọ dị oke mma ma nwee ike ịme ọtụtụ flavors dị iche iche. Ngwurugwu a jupụtara galik na herbs ndị na-ekpokpo azụ n'emeghị ya ike.
Ihe Ị Ga-achọ
- 4 steeti steeti (6 ounces / 170 g ọ bụla)
- 1/2 iko / 120 ml mmanụ oliv
- 6 cloves garlic, minced
- 2 tablespoons / 30 mL ihe ọṅụṅụ lemon
- 2 tablespoons / 30 mL pasili ọhụrụ
- 2 teaspoons / 10 mL basil akọrọ
- 2 teaspoons / 10 mL nnu mmiri
- 2 teaspoons / 10 mL ose oji
Otu esi eme ya
Gwakọta mmanụ oliv, galik, ihe ọṅụṅụ lemon , pasili, basil, nnu na ose ma tinye n'ime akpa ahụ. Tinye obere steepụ nke bekee, akpa akara na refrigerate maka minit 30.
Ngwurugwu ihe ubi. Wepu akpa akwa site na akpa ma tinye ebe a na-ekpo ọkụ. Grill maka 4-6 nkeji kwa n'akụkụ. A na-eme azụ mgbe ọ na-eru n'ime okpomọkụ nke dị n'ime 145-150 degrees F. Wepu ọkụ ma jee ozi na akwụkwọ nri ndị a kachasị amasị gị.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 487 |
| Ọnụba abụba | 30 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 21 g |
| Cholesterol | 102 mg |
| Sodium | 1,312 mg |
| Carbohydrates | 13 g |
| Fri nri | 2 g |
| Protein | 41 g |