Wadannan dafaffen dabarar suna da kyau da kayan gishiri tare da gishiri, barkono da wasu lemun tsami. A girke-girke ne mai sauki duk da haka flavorful, kuma shi ne hanya mafi kyau don ji dadin swordfish. Da tafarnuwa da faski miya ne na zaɓi.
Swordfish ne mai kifi mai kyau, sa steaks cikakke don gumi ko broiling. Yana da kyau a yanka a cikin chunks na kabobs. Halibut ko tuna steaks za a iya sauyawa.
Ɗaya daga cikin abin da ya kamata ka tuna shi ne cewa swordfish yana dauke da matsayi mafi girma na mercury fiye da sauran nau'o'in kifi masu ci. Shawarar da ta gabata daga FDA ta bada shawara ga masu ciki da masu shayarwa, da mata masu haihuwa, da kananan yara daga kauce wa cin abinci, masarautar sarki, shark, da tilefish (daga Gulf of Mexico).
Akwai wadata masu amfani da sinadirai: masu lafiya mai kyau, nau'in gina jiki, kuma yana da kyau na tushen bitamin D. Amma, saboda matsayi mai girma na methyl mercury, yin amfani da gasfish da sauran mutane - tare da mackerel, shark, da tilefish - ya kamata a iyakance ga lokuta da yawa.
Wannan swordfish ne mai dafa ga kammala tare da mai sauƙi man shanu da kuma kayan yaji.
Abin da Kayi Bukatar
- 2 fam na kaya (kashi 1 inci);
- 1 teaspoon gishiri (kosher)
- 1/4 teaspoon barkono barkono
- 1/8 teaspoon paprika (zakiyar Hungary)
- 5 teaspoons man shanu (melted)
- Zabin: yankakken sabanin faski
- Garnish: lemun tsami wedges
- Ga tafarnuwa faski:
- 1/2 kofin faski (sabo ne minced)
- 1 teaspoons lemun tsami zest (daga 1 lemun tsami)
- 3 cloves tafarnuwa (minced)
- 1/3 kofin man zaitun
- 3 teaspoons lemun tsami ruwan 'ya'yan itace (sabo ne)
- gishiri don dandana (kosher)
- black barkono dandana
Yadda za a yi shi
- Yayyafa kifi da kayan gishiri da gishiri, barkono, da paprika kuma a hankali suyi cikin kifi.
- Yi la'akari da raunin greased brock.
- Sanya rawanin bishiyoyi a kan gwaira da kuma gurasa tare da man shanu mai narkewa. Sanya su a karkashin ramin, kimanin 2 zuwa 3 inci daga source mai zafi. Gyara da steaks na kimanin minti 4.
- Juya bishiyoyi, da goge da man shanu, da broil don 4 zuwa 5 da minti.
- Ya kamata kifi ya zama mai laushi da sauƙi kuma zai yi sauƙi tare da yatsa lokacin da aka yi.
- Canja wurin bishiya zuwa gado ko tallan mutum kuma yayyafa tare da yankakken sabanin faski, idan an so. Ku bauta wa tare da lemun tsami wedges da drizzle servings tare da tablespoon ko biyu na tafarnuwa faski miya (a kasa), idan so.
- Wannan bishiya yana da dadi tare da shinkafa ko dankali.
Zaɓin tafarnuwa Faski Sauce
- A cikin kwano, hada 1/2 kofin yankakken faski tare da grated lemun tsami zest, tafarnuwa tafarnuwa, man zaitun, da kuma 3 tablespoons na ruwan 'ya'yan itace lemun tsami. Sa'a tare da gishiri da barkono barkono barkono mai sauƙi, dandana.
Tips da Bambanci
- Grill da bishiyoyin dawaki a kan kayan da aka zazzage shi a kan gurasar dumi don kimanin adadin lokaci. Ko kuma amfani da kifaye mai greased kifi.
- Sauya bishin kifi da salmon steaks, tuna, ko kwaminis na Pacific.
Za ku iya zama kamar
Jirgin da ake amfani da shi na Swordfish Steaks
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 400 |
| Total Fat | 24 g |
| Fat Fat | 8 g |
| Fat maras nauyi | 12 g |
| Cholesterol | 116 MG |
| Sodium | 573 MG |
| Carbohydrates | 9 g |
| Fiber na abinci | 1 g |
| Protein | 36 g |