Capers na lemon na-eme ka ihe oriri na-esi ísì ụtọ nke na-emezigharị steaks tuna tuna. Enweghi ike ịsacha tuna na grill ma ọ bụ na stoillop grill pan.
Họrọ ezigbo echeta maka broiler ma ọ bụ grill. O kwesịrị iyi obere ooh ma bụrụ pink na-acha uhie uhie. Zere tuna nke dị nro ma ọ bụ aja aja. Ọ bụrụ na raw tuna dị ka ọ na-agbaji n'ebe dị iche iche, o nwere ike ịbụ na ọ dị obere.
Eji tuna a na-eji nri asparagus a ṅara n'ọkụ mee nri na-atọ ụtọ na- epulite na poteto . Ma ọ bụ na-ejere ya ozi na salad dị mfe.
Ihe Ị Ga-achọ
- 4 tablespoons butter
- 1 obere garlic clove (ezigbo minced)
- 2 ihe ọṅụṅụ lemon ihe ọṅụṅụ tablespoons
- 1 teaspoon lemon zest
- 2 teaspoon capers (drained na rinsed, chopped)
- 1 teaspoon pasili (ọhụrụ, chopped)
- 4 iche steaks
- nnu nụrụ ụtọ (kosher
- oji ose na-atọ ụtọ
Otu esi eme ya
- Ogwurugwu ọkụ. Mụọ mmanụ nke broiler pan ma tinye ya na oven.
- Na obere skillet n'elu obere okpomọkụ, gbazee butter; tinye garlic, ihe ọṅụṅụ lemon, lemon zest, na capers. Simmer maka sekọnd 30. Mee ka pasili. Wepụ si okpomọkụ.
- Na mmanụ olive na-esi ísì ụtọ n'elu azụ azụ; fesaa ya na nnu na ose. Chee echiche banyere pan nke a kwadebere. Efere ihe dị ka sentimita 6 site na okpomọkụ maka minit 8 ruo 10, jiri nlezianya tụgharịa na nkeji n'etiti oge nri. Ezu mmiri tuna ga-abụ pink na etiti, dabere na ịchọrọ ka e chetara gị tuna ọhụrụ. Zere igwu igwe.
- Dụba chalịfụ ọkụ ọkụ na-etinye ihe ntanye n'elu steeti tuna tupu ị na-eje ozi.
Na-eje ozi 4.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 292 |
| Ọnụba abụba | 15 g |
| Abụba buru ibu | 8 g |
| Abụba na-enweghị ntụpọ | 4 g |
| Cholesterol | 74 mg |
| Sodium | 447 mg |
| Carbohydrates | 12 g |
| Fri nri | 1 g |
| Protein | 27 g |