Nri nri ma ọ bụ na-esi nri salmon ma ọ bụ Ntụziaka Tuna Steaks

A na-agba mmiri salmon ma ọ bụ tuna ndị a na-ekpuchi ma ghee ma ọ bụ mee ka ha zuo okè. The marinade na-agbakwunye garlic na lemon flavor ka steaks ma ọ bụ fillets.

A ga-esi na ya salmon, ma tuna kachasị mma ma ọ ka na-acha pink na etiti. Salmon ga-acha ọkụ ọkụ mgbe a na-etinye mkpịsị aka n'ime etiti ma na-agbagọ. Dịka USDA si kwuo, a ghaghị esi azụ ya na azụ azụ ka ọ bụrụ okpomọkụ nke okpomọkụ dị na 145 F (62.8 C).

Ihe Ị Ga-achọ

• 4 salmon ma ọ bụ tuna steaks ma ọ bụ fillets (ihe dị ka sentimita 1 n'obosara)
• Maka Marinade:
• 1/4 iko
• soy ihendori ma ọ bụ nwa
• 1/4 iko nri sherry
• 1 tablespoon ihe ọṅụṅụ lemon ọhụrụ tinyere 1/2 teaspoon zest
• 1 obere clove garlic (anuahade na minced)
• 3 pasent olive mmanụ

Otu esi eme ya

Dụba azụ na iko na-emighị emeri ma ọ bụ plastik ma ọ bụ akpa akwa nchekwa nchekwa plastic. Whisk ọnụ marinade Efrata ke ekpri nnukwu efere; wunye azụ. Kpuchie ma ọ bụ mechie na refrigerate maka 1 1 1/2 awa, na-atụgharị ugboro ugboro.

Wepu azụ site na marinade, wụsa marinade ahụ n'ime saucepan, na obụpde maka nkeji 5.

Mmiri

1. Tinye iyak n'elu ihe na-esi ísì ụtọ ma ọ bụ mee nkata na grill na ọkara ala maka ihe dị ka minit 3 ruo 5, na-emekarị nri na marinade sie.

1. Tụgharịa na esi nri maka minit 3 ruo 5, ma ọ bụ ruo mgbe a na-esi nri nke ọma n'èzí. Tuna ka kwesiri ibu pink n'etiti. Salmon kwesịrị ịkụnye ndụdụ na ngwa ngwa.

Acha

1. Tinye iyak ahụ na teepu na-adịghị agwakọta pan ma ọ bụ oven-safe skillet (salmon kwesịrị ikpere anụ). Debe pan ma ọ bụ skillet na oven oven 450 F.
2. Nri salmon maka ihe dị ka nkeji iri na ise ruo 15 ma cheta maka minit 8 ruo iri na abụọ. A ga-esi nri ya na salmon, ọ ga-ejikwa mkpịsị aka tinye ya n'ime etiti ma jiri nwayọọ kpaa. Tuna kwesịrị ịmalite ikpo ọkụ ma kwesiri ịbụ pink na etiti.

Atụmatụ na Ụdị

Na-efe salmon ma ọ bụ na-echekwa mmiri a gwakọtara ma ọ bụ akwụkwọ nri ma ọ bụ jiri azụ osikapa, lemon wedges, na nri akwukwo nri. Broccoli na akwụkwọ ndụ akwụkwọ ndụ bụ ezi nhọrọ.

I nwekwara ike

Mkpụrụ Mkpụrụ Akwụkwọ Mkpụrụ Mkpụrụ Na-agagharị Marinade

Ụdị nri Tuna Salad Nicoise na Dijon Dressing

Mọstad na Panko Crusted salts Fillets

Achịcha na-esi nri na Citrus Glaze

Nutritional Guidelines (kwa na-eje ozi)
Calories	185
Ọnụba abụba	11 g
Abụba buru ibu	2 g
Abụba na-enweghị ntụpọ	8 g
Cholesterol	11 mg
Sodium	1,023 mg
Carbohydrates	12 g
Fri nri	1 g
Protein	10 g

(A na-agbakwụnye ihe ọmụma na-edozi ahụ na ntụziaka anyị site na iji nchekwa data na-arụ ọrụ ma bụrụ nke a ga-atụle atụmatụ.