Wadannan bishiyoyi suna cinye tare da namomin kaza, albasa, kore barkono barkono, lemun tsami, man zaitun, tumatir dill, da tumatir. A tasa ne mai ban sha'awa da dadi.
Duk da yake bishiya yana da dadi, yana da matakin high na mercury da kuma kula da cewa kada a ci shi fiye da sau ɗaya a wata. FDA da EPA na ba da shawarar cewa mata da za su yi juna biyu, masu ciki, masu uwa masu yaye, da yara ƙanana guje wa cin abinci da sauran kifi a mercury.
Abin da Kayi Bukatar
- 4 ounce namomin kaza (sliced)
- 1 kofin albasa (sliced)
- 1 haƙarƙari seleri (yankakken)
- 2 tablespoons kore kararrawa barkono (yankakken)
- 2 tablespoons
- ruwan 'ya'yan lemun tsami
- 2 gurasar man zaitun
- Dash gishiri
- Dash barkono
- 1/4 teaspoon Dill sako (dried)
- 1 1/2 famban swordfish (4fishfish steaks)
- 2 bay ganye (yanke a cikin rabin)
- 2 tumatir
Yadda za a yi shi
- Gasa man zaitun a cikin wani skillet a kan matsakaici zafi. Ƙara namomin kaza, albasa, da barkono barkono. Cook, motsawa, na minti 8 zuwa 10, ko kuma sai kayan lambu suna da taushi.
- Ga kayan lambu sauteed, ƙara ruwan 'ya'yan lemun tsami, gishiri, barkono, da ciyawa.
- Line a m yin burodi kwanon rufi tare da tsare. Gasa rabi na naman kaza da albasa albasa a kasa sannan kuma shirya bishiyoyi a saman bishiyoyi.
- Yayyafa takobin bishiyoyi da gishiri da barkono, sanya wani ganye a bakin kowannensu.
- Yanke ƙananan kuma ya ƙare ya ƙare tumatir, kuma yanki kowace tumatir a cikin farin ciki 4; sanya 2 yanka a kan kowane bishiya nama. Yayyafa sauran naman kaza da albasa a kan kifin.
- Rufe kwanon rufi tare da buro da kuma gasa a 400 F na kimanin minti 20, ko kuma har sai ƙwallan kifi sau da yawa tare da cokali mai yatsa.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 399 |
| Total Fat | 21 g |
| Fat Fat | 4 g |
| Fat maras nauyi | 11 g |
| Cholesterol | MGM 133 |
| Sodium | 284 MG |
| Carbohydrates | 10 g |
| Fiber na abinci | 3 g |
| Protein | 42 g |