Wani lokuta mai saurin-da-da-dafa na tunared tuna ya zama cikakke; Sauran lokuta Ina son cikakken dafa, rubutun naman da tunawa zai iya bayar da sakamako kamar yadda ya fi tunawa da tunawa mafi kyau, amma har yanzu yana da sabo da dumi. Ga waxanda suke yin jita-jita, tuna tunawar man fetur ne. Kuma ina wannan cikakken cikakken? Idan kana da ido kan yin Salade Niçoise .
Kayan man fetur ko kayan shayarwa mai kyau shine hanya mai kyau don sannu a hankali dafa nama na kifaye da abincin teku (tunawa da man shanu da manya, ka san?). Ba ya buƙatar saran man fetur mai kyau; ƙayyade yawan adadi ta zabi wani kwanon rufi wanda filayen tunawa suka dace amma amma ba tare da juna ko gefuna ba.
Abin da Kayi Bukatar
- 4
- Pacific albacore tuna tuna fayil *
- Gwangwani na gishiri mai kyau
- 3 kofuna
- karin budurwa man zaitun (ko isa ya kai 1/2-inch zurfin)
- 4 tafarnuwa cloves (peeled)
- 1/2 teaspoon baki peppercorns
- 1 bay ganye
- Zabin: 2 manyan tube orange ko lemon zest
- Zaɓin: 1 mai zafi mai zafi
Yadda za a yi shi
- Yanke tuna ta hanyar yada shi da gishiri; Ka sanya tuna a yayin da kake shirya man fetur (wannan yana da ƙarin amfani da shan koshin sanyi daga tuna kafin a dafa shi.
- Zaɓi nau'in frying mai matsakaici ko babba babba babba don riƙe kifaye a cikin takarda guda. Ƙara man ya isa ya zo kusan 1/2 inch sama da kwanon rufi.
- Ƙara tafarnuwa, peppercorns, leaf leaf, orange ko lemon zest, da kuma chile (idan amfani).
- Warke man a kan matsakaici-zafi kadan har sai da kumfa tsari a garesu na kwanon rufi. Add tuna; Yi amfani da spatula ko kwakwalwan kayan wuta don rage ƙananan man fetur a cikin man fetur, kula da kada ku sauke kifin a ko kuma yalwata man fetur mai zafi.
- Man fetur ya rufe tuna (idan ba ya bi sharuɗɗan a cikin iyaye ba). Daidaita zafi don kula da ƙananan ƙwayoyin a tarnaƙi na kwanon rufi. Yi hankali a hankali har sai tunawa ta dafa, tazarar minti 8 zuwa 10 don tunawa da rabi na 1-inch (idan man fetur ba ya rufe fayilolinku, mai yiwuwa kuna so su juya kifayen a cikin rabin hanya. kifaye kifi, sanya kayan kwantar da hankali a kan takalmin burodi ko yadudduka na tawul din takalma, ko kuma kawai a lalata takalma na wasu takalma na takarda.
- Yi amfani da spatula ko slotted cokali don tayar da tuna daga man fetur da kuma a kan shirya kwantar da hankali rack ko tawul to drain. Yi wa fayilolin fayil din din din din din don su yanke kansu; yanki su su yi aiki; ko kuma, cire fayiloli zuwa wani abun da yayi kama da tunawa da gwangwani.
* Ina neman layin jinsin albacore tuna da aka kama da shi domin yana da kwarewa mai kyau, ci gaba da kifi, da kuma kamala da aka kama a cikin wannan hanyar yana da matakan da ake yi na mercury a cikin tsarin. Haka kuma tunawar tunawa ce mai kyau.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 1622 |
| Total Fat | 166 g |
| Fat Fat | 23 g |
| Fat maras nauyi | 119 g |
| Cholesterol | 43 MG |
| Sodium | 415 MG |
| Carbohydrates | 12 g |
| Fiber na abinci | 1 g |
| Protein | 27 g |