Ụzọ kachasị mma isi esi esi na-esi esi anụ ahịhịa azụ bụ nke dị ezigbo ọkụ. Ọ bụrụ na ị nwere ezigbo mmachi, ị gaghị achọ inweta ihe ọ bụla karia ka ọ na-ekpo ọkụ n'etiti. Ọ bụ ezie na nke a bụ "ihe na-esi ísì ụtọ" tuna, na-eche na ị ga-agbanwe ego cayenne ka ọ bụrụ ihe ị chọrọ.
Ihe Ị Ga-achọ
- 6 obere tuna steaks (6 ounces / 170 g ọ bụla)
- 1/3 iko / mmanụ mmanụ olive 80 mL
- 1/3 iko / 80 ml Lime ma ọ bụ ihe ọṅụṅụ lime
- 1/4 iko / 60 mL chopped cilantro epupụta
- 1-2 cloves garlic, minced
- 2-3 obere ballots, minced
- 1 teaspoon / 5 ml cayenne ose (jiri ihe ma ọ bụ obere ma ọ bụrụ na ịhọrọ)
- 2 teaspoons / 10 mL ala cumin
- 1 1/4 teaspoon / 6.25 ml nnu
- 1/4 teaspoon / 1.25 mL ose oji
Otu esi eme ya
- Were mmanụ olive, ihe ọṅụṅụ lemon, 3 tablespoons nke cilantro, garlic, shallots, ose cayenne, cumin, ose ojii, na nnu. Mix ọma.
- Tinye ebe a na-edebe tuna na nnukwu akpa ma ọ bụ iko iko. Wunye marinade n'elu. Gaa na uwe ma kpogharia maka minit 30.
- Ghichaa nri nri gị na mmanụ ma kpochaa ya.
- Chebe ebe a na-edebe tuna na mmiri dị ọkụ. Grill maka 4 ruo 5 nkeji ọ bụla ma ọ bụ ruo mgbe ha rutegoro aka.
- Wepu ya na gilantro site na mmiri
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 417 |
| Ọnụba abụba | 20 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 11 g |
| Cholesterol | 77 mg |
| Sodium | 856 mg |
| Carbohydrates | 10 g |
| Fri nri | 1 g |
| Protein | 48 g |