Salmon ita ce babban magungunan mai-omega-3 mai kwakwalwa, kuma tsinkayyar sa da tsinkayensa suna da maimaitawa har ma wadanda ba su da koda yaushe game da kifaye. Salmon ita ce iska don yin gasa a cikin tanda, yana maida shi babban zabi ga mako-mako.
An yi amfani da wannan kifi tare da mai dadi / mai cakuda balsamic vinegar da maple syrup da kuma gasassun dama tare da raye-raye: tsire-tsire da kuma abarba. Ganye da abarba suka shiga cikin tanda na farko, kamar yadda tsire-tsire suke buƙatar lokaci fiye da salmon don samun caramelized da taushi. Cire abarba daga tanda lokacin da ka fara salmon, saboda haka zaka iya hada da salin abarba da sauri yayin da kifi yayi.
Ku bauta wa wannan kifi tare da shinkafa na Amurka ta Kudu , ko kuma saka shi tare da naman alade na naman alaka na naman alade don lokuta na musamman.
Abin da Kayi Bukatar
- Yawan naira 16-20, a yanka zuwa 4 filets
- 2 sosai cikakke (rawaya / baki) plantains
- 3-4 manyan abarbaran zobba
- 2 tablespoon maple syrup
- 2 tablespoons balsamic vinegar
- 1 tablespoon soya sauce
- Salt da barkono dandana
- 1/4 yankakken yankakken ja albasa
- 1 lemun tsami
- 1 tablespoon minced cilantro
Yadda za a yi shi
- Yi la'akari da tanda zuwa digiri 450. Line babban baking sheet tare da aluminum taga sanya m gefen sama. Yi amfani da man zaitun da kayan ƙanshin aluminum.
- Kwafa da kuma yanyan tsire-tsire a cikin rawanin 1/3-inch mai tsanani ko yanka. Sanya itatuwan da ke gefe guda na takarda gurasa. Sanya zanen abarba a kan takarda tare da sassan plantain.
- A cikin karamin tasa, a haxa maple syrup, balsamic vinegar, da soya miya. Cakuda ruwan sha da sauƙi a kan bishiyoyi da abarba.
- Sanya takardar burodi a tsakiyar tanda, da kuma gasa na minti 10-15, juya sau ɗaya.
- Cire takardar burodi daga tanda kuma cire rabaye abarba zuwa wani katako don kwantar da shi. Ƙara lambun kifi zuwa takardar burodi. Yanke su da sauƙi da gishiri da barkono, to, ku goge su da kariminci tare da cakuda maple syrup. Idan tsire-tsire suna da caramelized da taushi, cire su kuma ajiye su. Idan suna buƙatar karin lokaci don dafa, bari su a kan takardar yin burodi.
- Sanya salmon a cikin tanda da kuma gasa na kimanin minti 10 (na 1 inch m pieces), ko kuma har sai da salmon flakes lokacin da ka yanke cikin shi, kuma shi ne kadan opaque.
- Yayinda salmon yana dafa abinci, dafa abarba a cikin guda 1/2, kuma sanya a cikin kwano. Ƙara albasa da cilantro zuwa tasa, kuma yayyafa ruwan 'ya'yan itace daga 1/2 na lemun tsami a kan cakuda. Tashi da dandana don kayan yaji, ƙara ruwan 'ya'yan lemun tsami ko ruwan' ya'yan lemun tsami da gishiri da barkono idan ana so.
- Lokacin da kifi ya shirya, cire shi daga tanda. Ku bauta wa salmon dumi tare da plantains da abarba salsa.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 431 |
| Total Fat | 15 g |
| Fat Fat | 3 g |
| Fat maras nauyi | 5 g |
| Cholesterol | 95 MG |
| Sodium | 415 MG |
| Carbohydrates | 40 g |
| Fiber na abinci | 4 g |
| Protein | 36 g |