Salmon Gishiri Tare Da Tafarnuwa

Sanyakun kifi na yau da kullum - yayinda suke da kwari - yi azumi da sauƙin abinci. Ba wai kawai suna da kyau ba don abincin dare dare, amma sun kasance na musamman don abincin abincin dare!

Amfanin lafiyar salmon ba za a iya rinjaye ba. Yana da kyakkyawan tushen magungunan Omega-3, kuma yin burodi bai rage wannan abun ciki ba. Idan kuna tunani, salmon yana da wadata a B12, bitamin D, da selenium, kuma yana da low a mercury.

Tsayawa wannan a zuciyarka, idan kuna jin dadin abincin teku, to sai kifi ne babban tushen furotin akan ku. Musamman wannan ganyayyun kifi. Ya samo dandano mai ban sha'awa daga tafarnuwa, man zaitun da wasu yankakken sabo ne faski. Rashin ruwan 'ya'yan lemun tsami yana samar da cikakkiyar taɓawa.

Idan kana neman kara dan ƙaramin umph zuwa wannan tasa, muna bayar da shawarar ƙara wasu kayan lambu wanda ya dace da ruwan kwafi, kamar mint, fennel, chives, chervil, tarragon da dill.

Don yin hidima, yi la'akari da ajiye 'yan salmon da aka gasa a kan gado na' yankakken 'ya'yan itace ko kale. Ko kuma bauta musu a kan tushen tushen kyawawan wake . Ƙara dankali mai gaurayayyen dankali ko dankali mai gishiri , da kuma kayan salatin da aka haƙa don abincin dare. Don ruwan inabi , chardonnay ko sauvignon white da kyau tare da ganye da kuma citrus flavors. Ko kuma, zabi pinot baki ko rosé, duka biyu na da kyau tare da irin shirye-shirye na salmon.

Abin da Kayi Bukatar

• 1 lemun tsami
• 4 cloves tafarnuwa (ƙananan, minced)
• 1 tablespoon faski (heaping; yankakken)
• 4 tablespoons karin-budurwa man zaitun
• Dash kosher gishiri
• Dash barkono fata
• 4 kifi (kimanin 4 zuwa 6 a kowace rana)
• 2 lemons

Yadda za a yi shi

1. Heat tanda zuwa 375 F.
2. Man shafawa mai sauƙi mai 9-by-13-by-2-inch yin burodi kwanon rufi ko ƙila da kwanon rufi da tsare da mai sauƙi man fetur
3. A cikin karamin kwano, hada da tafarnuwa, faski da man zaitun; hade da sinadaran da kyau.
4. Shirya yalwar kifi a cikin tukunyar burodin da aka shirya da kuma shimfiɗa tafarnuwa da fasinfa cakuda a ko'ina a kansu. Yayyafa da yatsun a ɗauka da sauƙi da gishiri da barkono baƙar fata.
5. Gasa da kifi na kimanin minti 20, ko har sai 'yan mata su rike 145 F ko flake sauƙi tare da cokali mai yatsa.

1. A halin yanzu, ruwan 'ya'yan itace daya daga cikin lemons.
2. Jawo ruwa da ganyayyun kifi da 2 tablespoons na lemun tsami ruwan 'ya'yan itace.
3. Yanki sauran lemun tsami a cikin kwakwalwa (duba ƙasa) kuma ku bauta musu da kifi.

Tips da Bambanci

• Salmon Tare da Tafarnuwa da Ganye - Ƙara 2 teaspoons na minced sabo ne thyme da 1 teaspoon na minced sabo ne Rosemary ga faski da tafarnuwa cakuda.
• An yi kifaye a lokacin da zaka iya cire furanni tare da cokali mai yatsa da kifi. Cibiyar Abinci da Drugura ta Amurka ta bada shawarar zafin jiki na ciki na 145 F. Don tabbatar da ruwan yaji, ƙulla tare da ma'aunin wutar lantarki mai sauƙi wanda aka saka a cikin tsakiyar fillet. Ya kamata karanta 145 F. Don duba tare da cokali mai yatsa, saka shi a cikin tsakiyar fillet din kuma yada shi dan kadan. Cibiyar ya kamata flake kuma zama mara kyau, amma ba bushe.
• Don yanke lemun tsami a cikin kwakwalwa, yanki sama da kasa da lemun tsami. Tsaya ruwan lemun tsami a kan wani gefen ƙananan kuma ya raba shi don yin halifa guda biyu. Yanke kowane rabi tsawon zuwa hudu.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	513
Total Fat	31 g
Fat Fat	5 g
Fat maras nauyi	16 g
Cholesterol	114 MG
Sodium	146 MG
Carbohydrates	15 g
Fiber na abinci	2 g
Protein	43 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.)