Gishiri ko Gishiri Salmon ko Tuna Steaks Recipe

Wadannan kogin tunawa ko kogin tuna suna cike da su sannan sai suyi gurasa ko kuma su gasa da cikakke. A marinade ƙara tafarnuwa da lemun tsami dandano ga steaks ko fillets.

Ya kamata a dafa shi cikin ruwan, amma tuna zai fi kyau idan har yanzu yana da ruwan hoda a tsakiyar. Salmon zai yi sauƙi a lokacin da aka sanya cokali mai yatsa cikin tsakiyar kuma ya juya dan kadan. Bisa ga USDA, dole ne a dafa kifi da ƙuƙwalwar ajiya a yanayin zafi mai zafi na 145 F (62.8 C).

Abin da Kayi Bukatar

• 4 kofi ko tuna tuna ko fillets (game da 1-inch lokacin farin ciki)
• Ga Marinade:
• 1/4 kofin
• Soya Sauce ko tamari
• 1/4 kofin cin abinci sherry
• 1 tablespoon ruwan 'ya'yan itace lemun tsami tare da 1/2 teaspoon zest
• 1 kananan tafarnuwa tafarnuwa (crushed da minced)
• 3 gilashin man zaitun

Yadda za a yi shi

Shirya kifaye a cikin wani gilashi mai zurfi ko kayan filastik ko wani nau'in ajiyar abincin filastik. Whisk tare marinade sinadaran a karamin tasa; zubar da kifaye. Rufe ko rufe da firiji don 1 zuwa 1 1/2 hours, juya akai-akai.

Cire kifaye daga marinade, zuba cikin marinade a cikin saucepan, kuma tafasa don minti 5.

Gurasa

1. Sanya kifaye a kan gishiri mai-maileda ko kwandon kwandon da gishiri a kan ƙwararrun gyada na kimanin 3 zuwa 5 da minti, basting akai-akai tare da Boiled marinade.

1. Juya ka dafa don tsawon minti 3 zuwa 5, ko har sai kifi ya dace da gishiri a waje. Tuna ya zama ruwan hoda a tsakiyar. Salmon ya kamata flake sauƙi tare da cokali mai yatsa kuma zai zama opaque.

Gasa

1. Sanya kifaye a cikin wani baron yanda aka yi burodi ko tanda ba mai tsabta-lafiya skillet (kwafi ya kamata ya zama fata). Sanya kwanon rufi ko skillet a cikin tanda 450 F.
2. Gasa gamu ga kimanin minti 12 zuwa 15 kuma tuna don 8 zuwa 12 mintuna. Ya kamata a dafa shi cikin ruwan ƙanshi kuma zai iya sauke sau ɗaya tare da cokali mai yatsa cikin tsakiyar kuma ya juya dan kadan. Tuna ya fara farawa amma ya kamata ya zama ruwan hoda a tsakiya.

Tips da Bambanci

Ku bauta wa salmon ko tuna a kan gurasar da aka haɗe ko alayyafo ko ku bauta wa kifin da shinkafa, lemun tsami, da kayan lambu na gefe. Broccoli da kore wake suna da kyau zabi.

Za ku iya zama kamar

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Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	185
Total Fat	11 g
Fat Fat	2 g
Fat maras nauyi	8 g
Cholesterol	11 MG
Sodium	1,023 MG
Carbohydrates	12 g
Fiber na abinci	1 g
Protein	10 g

(Ana bayanin ladaran abincin jiki a kan girke-girke ta amfani da wani tsari na kayan aiki kuma ya kamata a yi la'akari da kimantawa. Sakamakon mutum ɗaya zai iya bambanta.)