Halibut babban kifi ne don ginin saboda yana da yawa kuma zai iya daukar nauyin dandano masu yawa. Wannan girke-girke an ɗora shi da tafarnuwa da ganye daɗin dandano kifi ba tare da rinjaye shi ba.
Abin da Kayi Bukatar
- 4 steaks na halibut (6 ozo / 170 g kowace)
- 1/2 kofin / 120 mL man zaitun
- 6 cloves tafarnuwa, minced
- 2 tablespoons / 30 ml lemun tsami ruwan 'ya'yan itace
- 2 tablespoons / 30 mL faski
- 2 teaspoons / 10 ml busassun busassun
- 2 teaspoons / 10 mL gishiri a teku
- 2 teaspoons / 10 m barkono barkono
Yadda za a yi shi
Hada man zaitun, tafarnuwa, ruwan 'ya'yan lemun tsami , faski, Basil, gishiri da barkono kuma zuba cikin jaka mai ladabi. Add halibut steaks, hatimi jakar da kuma refrigerate na minti 30.
Gurasar da za a yi amfani da shi. Cire kayan ciki daga jaka da kuma sanyawa a kan zafi. Grill na tsawon minti 4-6. An yi kifi a lokacin da ta kai wani zafin jiki na ciki na digiri na 145-150 F. Cire daga zafin rana kuma ka yi aiki tare da kayan lambu da aka fi so.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 487 |
| Total Fat | 30 g |
| Fat Fat | 4 g |
| Fat maras nauyi | 21 g |
| Cholesterol | 102 MG |
| Sodium | 1,312 MG |
| Carbohydrates | 13 g |
| Fiber na abinci | 2 g |
| Protein | 41 g |