A na-ekpochasị ebe a na-ekpo ọkụ na ngwa ngwa ma na-eje ozi na ihe oriri na-esi ísì ụtọ. Lelee tuna ahụ nke ọma mgbe ọ na-agba. Ị ga-achọ iwepụta ya ozugbo ọ na-esi ya n'etiti etiti ọ bụghị nke abụọ.
Ihe Ị Ga-achọ
- 6 8-ounce / 225 g tuna steaks
- 3/4 cup / 180 mL olive olive
- 1/2 iko / 120 mL pasili, minced
- 1/2 iko / 120 mL gwakọtara na-ede ede
- 1/2 iko / 120 mL scallions, sliced thinly
- 1/4 iko / 60 mL ihe ọṅụṅụ lemon
- 2 tablespoons / 30 mL capers
- 2 tablespoons / 30 mL ọhụrụ oregano, minced ma ọ bụ 2 teaspoons / 10 mL dried oregano
- nnu na ose na-atọ ụtọ
Otu esi eme ya
Gwakọta 1/2 iko / 120 mL mmanụ oliv na pasili, akwụkwọ a ṅara n'ọkụ, scallions, 2 tablespoons / 30 mL lemon juice, oregano, nnu na ose na saucepan. Kpoo obere okpomọkụ ka ị na-emegharị ruo mgbe agwakọtara ya. Wepụ si na okpomọkụ ma wepụ ma hapụ jụụ maka nkeji 5. Tinye ihendori n'ime bred na ngwakọta ruo mgbe o siri ike. Tinye ihe oriri n'ime azụ, gbakwunye ọkụ, ma na-ekpo ọkụ.
Etu mmiri tuna na mmiri na mmanụ oliv.
Kpuchie ma ka ịnọdụ ala maka minit 30. Nri ihe na-ekpo ọkụ dị ka ị nwere ike inweta ya. Oge steaks na obere nnu na ose oji. Chebe ebe ntancha ahihia na olulu ihe mmanu di iche iche ma sie nri maka ihe dika 4 ruo 5 nkeji kwa otu ma obu ruo mgbe eme. A na-emezi steeti Tuna mgbe ahụ, anụ ahụ adịghị mma site n'etiti. Ejila tuna tuna. Na-eje ozi site na ose a na-esi n'ọkụ wụsara n'elu.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 609 |
| Ọnụba abụba | 38 g |
| Abụba buru ibu | 7 g |
| Abụba na-enweghị ntụpọ | 23 g |
| Cholesterol | 103 mg |
| Sodium | 610 mg |
| Carbohydrates | 4 g |
| Fri nri | 2 g |
| Protein | 62 g |