Ntuziaka salmon a sitere na "Akwụkwọ nri Cook Islands" nke Danny Meyer na Michael Romano (HarperCollins) ji ngwa ngwa ma dị mfe ịkwadebe. A na-etinye salmon ahụ na vinaigrette nke mmanya balsamic , ihe ọṅụṅụ oroma, Dijon mọstad , na ahịhịa ọhụrụ (pasili bas na mint). Ọ bụghị naanị na ọ bụ ngwa ngwa na-esi nri uzommeputa, ọ bụkwa obere kalori na obere carb. Nke a bụ ọnọdụ mmeri!
Na-eme 4 servings Salmon na Citrus-Balsamic Vinaigrette.
Ihe Ị Ga-achọ
- 1/4 iko iko ihe ọṅụṅụ oma
- 2 tablespoons balsamic mmanya
- 1 teaspoon grainy ma ọ bụ Dijon mọstad
- 1 tablespoon mmanụ oliv
- 1 teaspoon minely minced shallot
- 1 obere garlic clove, peeled na amanye site na pịa
- 2 pasent chopped pasili
- 2 teaspoons basil chopped basil
- 2 teaspoons finely chopped Mint
- 1/8 teaspoon nnu
- Ala ohuru na ose oji
- 1 1/4 pound salmon fillet
Otu esi eme ya
- N'okpuru ite nke nwere mkpuchi, tinye 1/4 iko ọhụrụ mmanya oma, 2 tablespoons balsamic vinegar, 1 teaspoon grainy ma ọ bụ Dijon Mọstad, 1 tablespoon olive mmanụ , 1 teaspoon finely minced shallot , 1 obere clove peeled na-agba garlic , 2 teaspoons chopped pasili nke ọma, 2 teaspoons finil chopped basil , 2 teaspoons finely chopped Mint, 1/8 teaspoon nnu, na newly n'ala nwa ose nụrụ ụtọ. Gaa na mkpuchi ma gbanye nke ọma na ngwakọta.
- Ngwá ọkụ ọkụ na 450 degrees F. Ebe 1/4 pound salmon fillet na pan na-edozi oghere ma gbanye obere nke vinaigrette n'elu azụ. Nri maka minit 8 ruo iri na abụọ kwa elekere ise nke oke (a tụrụ na akụkụ kachasị oke), ma ọ bụ ruo mgbe esiri ya.
- Gwakọta ihe fọdụrụnụ na vinaigrette nke ọ bụla nke azụ azụ.
Ihe oriri na-edozi ahụ site n'ije ozi : Calories 276; Protein 26g; Abụba 17g; Carbohydrates 4g; Sodium 140mg; Ụba abụba 4g; Ezigbo abụba 8g; Polyunsaturated fat 3g; Cholesterol 84mg
Ntụziaka Isi: "Akwụkwọ nri Cook Square" nke Danny Meyer na Michael Romano (HarperCollins) dere. Edeghachiri ya na ikike.
More banyere saling salmon
Ọ bụrụ na salmon na-akpọ oyi, gbanye ya na friji. Richaa azụ ahụ ma kpoo ya na akwa akwa. Bee nnu salmon buru ibu n'ime mpempe ije ozi. Achịcha salmon ma ọ bụ steaks, uncovered, maka 4 6 nkeji kwa 1/2-anụ ọhịa ọkpụrụkpụ. Maka salmon zuru ezu, mechie maka minit 6 ruo 9 nke ọ bụla n'ime azụ 8. Iji nwalee maka inyefe, tinye nkedo n'ime salmon ma jiri nwayọọ gwuo. A na-eme salmon ahụ ngwa ngwa ọ na-amalite flake. Jide n'aka na ị ga-anwale na oge kachasị mma. Mgbe emechara, salmon ga-abụ ihe na-egbuke egbuke.
Iji akpụkpọ anụ na-eji azụ azụ, jiri mma dị nkọ, kpoo mma dị n'okpuru akpụkpọ ahụ n'otu akụkụ. Ghichaa akpụkpọ ahụ otu aka ma nọgide na-slide mma n'etiti fillet na akpụkpọ ahụ, na-egosi mma dị na akpụkpọ ahụ. Wepụ akpụkpọ ahụ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 368 |
| Ọnụba abụba | 18 g |
| Abụba buru ibu | 3 g |
| Abụba na-enweghị ntụpọ | 7 g |
| Cholesterol | 95 mg |
| Sodium | 105 mg |
| Carbohydrates | 14 g |
| Fri nri | 1 g |
| Protein | 36 g |