Wannan girke-girke mai sauƙi ga aikin aikin-da-ruwa tare da ruwan kwalba mai laushi yana sa cikakken abincin dare. Lokacin da kake son wani abu mai sauri, mai sauƙi, kuma mai dadi-a wasu kalmomi, ba ka so ka bawa a cikin wani abinci mai zafi - wannan tayi yana aiki kamar dai a ginin.
Mahi-Mahi shi ne nau'i na dabbar dolphin, ko da yake ba za ta dame shi da dabbaccen dabba ba wanda ke rawa a kan ruwa a kan wutsiyarsa, ta hanyar yin magana. A gaskiya ma, wannan kifi ana kiransa dabbar dolphin har sai sun yanke shawara su bambanta tsakanin nau'o'i biyu. A wannan lokaci, sun sake suna aiki-aiki.
Wadannan kifi su ne 'yan asalin ruwa da ruwa mai zurfi. Suna da kyau a watan Mayu, ko da yake suna samuwa-kuma mai kyau-daga tsakiyar tsakiyar marigayi ta ƙarshen lokacin rani.
Abin da Kayi Bukatar
- 4 (6-ounce) aiki-aiki
- 2 teaspoons ruwan lemun tsami (sabo ne)
- 2 cloves tafarnuwa (yankakken sosai lafiya)
- 1 teaspoon oregano (dried)
- 1/2 teaspoon cumin (ƙasa)
- 2 teaspoons man zaitun (karin budurwa)
- Zaɓin: ƙaddamar da ruwan inabi marar kyau (bushe, zama mai karimci)
- 1/2 teaspoon gishiri (teku)
- 1/2 teaspoon barkono barkono (freshly ƙasa)
- 1 tablespoon man zaitun (ko grapeseed man fetur)
- 1 bunch watercress (babban, mai tushe cire)
- 2 plum tumatir (thinly sliced)
- 12 zaitun kore (Mutanen Espanya ko Cerignola)
- 1 lemun tsami (yanke a cikin wedges)
Yadda za a yi shi
- Sanya kifin kifi a cikin gurasar gurasa ta rectangular.
- A cikin ƙaramin kwano, a zama tare da ruwan 'ya'yan lemun tsami, tafarnuwa, oregano, cumin, man zaitun, da giya.
- Zuba ruwan kwandon marinade akan kifin, juya zuwa gashi. Rufe kuma kuyi tsawon minti 30.
- Cire fillets daga marinade kuma yayyafa kifi da gishiri da barkono.
- A matsakaiciyar skillet, zafi 1 cakuda man zaitun a kan matsakaici-zafi. Ƙara kifaye da launin ruwan kasa da su har sai sun kasance kawai a cikin tsakiya (kimanin 4 zuwa 5 da minti daya).
- Raba cikin ruwan da ke tsakanin 4 faranti. Shirya kayan tumatir, da zaituni, da lemun tsami a kan kowane farantin. Sanya fillet a saman kan ruwa kuma ku bauta.
Tips da Bambanci
Idan yana da zafi sosai a cikin dafa abinci, dafa kayan da ke kan gabar waje akan matsanancin zafi. Sanya su a gefen gefen gefen gefe da kuma gumi na kimanin minti 5 ko kuma har sai kun iya ɗaga ɗamarar ba tare da yin jigilar gas ba. A hankali ku juya ɗayan a kan ku dafa don karin minti 5 a gefe ɗaya.
Ko kun shirya aiki-aiki a kan kuka ko a kan gasa, ku kula kada ku rage shi. Wannan wani kifi ne mai kyau, amma har yanzu zai zama bushe idan an shafe shi.
Ba da shawara
Cilantro pesto , salsa verde , ko kuma abincin Romesco duk abin da ke da kyau ga wannan sauƙi. Cikali kowane ɗayan su a kan garkunan bayan kun shirya su a kan faranti.
Wannan kifi yana da kyau a lokacin da yake aiki tare da zesty guacamole ko salsa cruda da tortilla kwakwalwan kwamfuta. Hakanan zaka iya gwada shi da bishiyar asparagus, masara mai turbura a kan gurasar, masara da aka yi da Mexico, ko salatin hatsi .
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 672 |
| Total Fat | 24 g |
| Fat Fat | 3 g |
| Fat maras nauyi | 13 g |
| Cholesterol | 0 MG |
| Sodium | 109 MG |
| Carbohydrates | 76 g |
| Fiber na abinci | 47 g |
| Protein | 70 g |