Nke a dị nnọọ mfe glaze uzommeputa dị ukwuu paired na meaty Ahi icheta fillets maka ìhè n'oge nri al fresco. Ngwá ọkụ na-acha ụtọ na mmanụ aṅụ na-adọrọ mmasị na-eme ka ịṅụ anwụrụ ọkụ na-esi n'ọkụ. Ntucha ahihia ahihia Ahi tuna kacha mma ma ọ bụrụ na a na-esi azụ azụ.
Ihe Ị Ga-achọ
- 2 limes, ndị na-ese ihe
- 1/4 iko olive mmanụ
- 2 tablespoons osikapa mmanya
- 2 cloves garlic, anuahade na minced
- 1 tablespoon grated
- ọhụụ ọhụrụ
- 4 6 ounce Ahi tuna fillets
- Nhọrọ: Nnu nnu na ncha ọhụrụ na-atọ ụtọ
- 1/4 iko mmanụ aṅụ
Otu esi eme ya
- Na nnukwu efere, jikọta ọnụ mmiri cham, mmanụ olive, osikapa mmanya, garlic, na ginger.
- Debe ihe ndị e ji eri tuna na efere, oge na nnu na obere ose oji na-atọ ụtọ, ma tinye ihe karịrị ọkara nke nchara, na-agbanye uwe.
- Mee ka ndị tuna tuna merie 30 nkeji na friji.
- Tinye mmanụ aṅụ na ihe ọkara nke glaze na mix ọma.
- Kpoo obosara n'èzí n'elu ma ọ bụ mee ka ọkụ na-ere ọkụ n'ime ihe ọkụ ọkụ.
- Mgbe mkpuru osisi na-ekpo ọkụ, gwakọta ha mmanụ dị nro ma tinye ebe tuna tuna na nsị. Nri maka ihe dị ka nkeji 2 ma gbanwee ha, na-ehichapụ ọkụ n'elu akụkụ ahụ esie. Grill 2 nkeji ọzọ maka ọkara-enweghi ọkara.
- Mgbe a na-esi azụ ya, nyefee ya na efere ma kpochaa mmanụ aṅụ na-ekpuchi n'akụkụ nke ọzọ nke fillet.
- Na-eje ozi ozugbo na ihe ọ bụla fọdụrụ glaze.
Banyere Ahi Tuna
Ahi tuna nwere umu abuo abuo, odo odo na bigeye tuna.
Otutu tuna odo kachasị mma ka ọ dị mma n'ihi na ọ nwere nnukwu anụba karịa obere azụ. Yellowfins nwere ike ibu ihe dị ka pound 200 ma a na-ahụkarị na mmiri miri emi na ebe ndị ogbe. Hawaii bụ isi iyi maka tuna ahihia, ebe a na-ejide ya, n'adịghị ka tuna maka ịkụ azụ, nke ejidere ụgbụ.
Oge ncheta ọkụ na-agba site na May ruo na September, nke na-enye ohere kachasị elu nke ọhụrụ. A na-ejupụta protein a dị ike na nke dị nro ma dị ala na abụba na sodium jupụtara na ya, na-eme ka ọ bụrụ nri nrọ maka ahụike. Ahi tuna bụ ezigbo ihe omega-3s, ego maka ọdịmma gị.
Akụkụ Akụkụ
Salad akwụkwọ ndụ akwụkwọ ndụ bụ ihe na-atọ ụtọ nke na-ejikọta tuna tuna. Họrọ ihe mgbakwasa nke kwekọrọ na mmiri ọkụ, dị ka nke na-etinye lime maka ntụziaka a. Jikwaa:
- Fresh asparagus n'oge.
- Ezigbo nri na-acha odo odo nke Asia ma ọ bụ osikapa basmati ọcha na-eme ka ngosi Asia.
- Sie nduku ohuru nke eji bọta, nnu, ose, na pasili.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 513 |
| Ọnụba abụba | 22 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 12 g |
| Cholesterol | 77 mg |
| Sodium | 371 mg |
| Carbohydrates | 33 g |
| Fri nri | 2 g |
| Protein | 48 g |