Ihe Ị Ga-achọ
- 1 paụnd / 450 g salmon steak (ma ọ bụ fillets)
- 1/2 iko / 120 mL ihe ọṅụṅụ lemon
- 2 tablespoons / 30 mL olive mmanụ
- 2 teaspoons / 10 mL ose oji
- 1 teaspoon / 5 mL igbo ahihia
- 1/2 teaspoon / 2.5 mL nnu
- 1/2 iko / 120 mL mesquite osisi ibe
Otu esi eme ya
1. Na-eme ka mmiri dị na mmiri (ma ọ bụ mmanya ma ọ bụrụ na ị nwere ike igbochi ya) maka 1 hour.
2. Gwakọta ihe ọṅụṅụ mmiri lemon, nnu, mmanụ olive, ose na ahihia ogwu na nnukwu nnukwu efere. Tinye salmon ma gbanwee uwe elu. Ekpuchi ekpuchi eji akwa plastic ma tinye n'ime refrjiraeto 1 hour.
3. Na-atụgharị ihe na-eme ka ihe dị na ígwè na-ese anwụrụ ma ọ bụ na-etinye ha na aluminum foil ma na-amanye oghere gburugburu.
4. Wepu nnukwu efere si friji.
Jiri nlezianya igbapu marinade si salmon na-etinye n'ime obere saucepan. Weta ngwakọta na obụpde, belata okpomọkụ na ọkara ala na simmer maka nkeji 2. Jide n'aka na ị na-emegharị ugboro ugboro ma na-eche maka ọkụ. Wepụ si okpomọkụ.
5. Mkpụrụ mmanụ gọọmenti na mkpịsị aka buru ibu, akwa akwa akwụkwọ na mmanụ. Mee ka 3-5 jiri mkpịsị mmanụ na-agafe na mmanụ iji hụ na anaghị esi nri n'elu.
6. Debe azụ a na-esi na mmiri ahụ ma tinye marinade ahụ. Ọ bụrụ na ị na-eri nri, gụọ nkeji 3-4 na n'akụkụ nke ọ bụla, ịlele maka ịba ụba. Ọ bụrụ na ị na-esi nri steaks, grill nke 6-8 nkeji. Jiri anụ temometa iji lee ule. Mkpụrụ obi dị n'ime ya kwesịrị ịdị ihe dịka 145 degrees F. Jiri okpukpu abụọ na-eguzogide ọkụ na-enyere aka na ntụgharị. Jiri nwayọ na-arụ azụ ahụ site na mbadamba nkume, mgbe ị na-eji spatula ọzọ enyere aka belata azụ. Nke a ga - enyere aka belata nchacha mgbe ọ na - esi nri.
7. Ozugbo azụ azụchara, wepụ ya ma rie ya n'akụkụ n'akụkụ gị. Mgbe ụfọdụ, salmon ga-enwe ọkpụkpụ buru ibu dị n'etiti. Wepụ ngwa ngwa tupu ndị na-eje ozi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 596 |
| Ọnụba abụba | 37 g |
| Abụba buru ibu | 6 g |
| Abụba na-enweghị ntụpọ | 18 g |
| Cholesterol | 152 mg |
| Sodium | 718 mg |
| Carbohydrates | 10 g |
| Fri nri | 3 g |
| Protein | 55 g |