I-Salad ye-Fish Isinkwa Nge-Fennel ne-Orange Salsa Recipe

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 361

Amafutha - 17g

I-Carbs - 15g

Amaprotheni - 37g

Isikhathi esiphelele 38 iminithi
Prep 30 min , Pheka amaminithi angu-8
Izinkonzo 4

I-Fennel impande, eyaziwa nangokuthi i-anise, i-stand-in enkulu ye-anyanisi (isithako esiphakeme se-FODMAP) sokuthungwa-okuhlakaniphile. Njenge-anyanisi, ine-flavour-rooty flavour-kodwa nge-flavor ye-licorice yonke yayo. Ukuqothula ama-mellows anambithekisayo futhi aphinde athole ukunambitheka. Lokhu okumnandi kwe-orange-fennel salsa isebenza njengengubo yokugqoka i-tuna eyolwandle eyayisetshenziswa embhedeni wesipinashi somntwana.

Izithako

• 2 amathisipuni garlic-umfutho amafutha omnqumo
• 1 ithisipuni ikhanda i-paprika
• 1 ithisipuni emhlabathini coriander
• ¼ isipuni usawoti
• 1/8 isipunipele pepper emhlabathini omusha
• Amakhilogremu angu-1 ama-fresh steak
• 1 ithisipuni yamafutha e-canola
• Izindebe ezingu-6 ziphethe isipinashi esisha esisha
• I-ounce i-fennel ibhulogi (i-bulb 1)
• 2 wezipuni kanye 2 amathisipuni garlic-umfutho amafutha omnqumo, ihlukaniswe
• 2 ama-oranges aphakathi
• 5 Iminqumo yama- Kalamata, iboshwe futhi iqoshiwe
• Izipuni ezimbili eziphethwe i-parsley entsha
• ½ ithisipuni omisiwe i-oregano iqabunga
• 2 wezipuni cider uviniga
• I-¼ indebe encane eyisikiwe i-scallion imifino
• 1/16 ithisipuni usawoti
• I-1/16 ithisipuni pepper emhlabathini omnyama omusha

Ukulungiselela

1. Hlangisa i-oven ukuya ku-425F. Sula i-pan yokubhaka nge-baking spray noma ijazi elincane ngamafutha.
2. Esigodini esincane, hlanganisa amathisipuni ama-2 e-garlic-oshiswe ngamafutha, uphuze i-paprika, i-coriander, usawoti kanye nopelepele. Hlanganisa ama-steaks e-tuna ezinhlangothini zombili nge-spice ingxube bese ubeka eceleni.
3. Sika uhlaka lwe-fennel bulb bese ulahla. Sika i-bulb ngesigamu esiphelweni sempande. Sika "umgomo" we-V kusuka ekugcineni kwesigamu bese ulahla. I-fennel engxenyeni ibe ngamapulangwe angama-intshi angama-intshi nendawo endaweni yokubhaka kusendlalelo olulodwa. Ukushayela ama-2 amathisipuni kagalikhi kufaka amafutha. Ukubilisa kuze kube yilapho i-fennel iphenduka i-medium golden brown ngezinye izindawo ezimnyama, imizuzu engu-11 kuya kwengu-13. Vula izingcezu bese ugosa kuze kube yilapho ogqamile ngakolunye uhlangothi, imizuzu emihlanu ukuya kweyisithupha. Susa kusuka kuhhavini bese upholile.

1. Ngenkathi i-fennel igosa, ugeza i-orange eyodwa futhi uyikhiphe emgqonyeni ophakathi. Cindezela isithelo ukwenza ijusi le-¼ legende le-orange. Faka ikhasi bese uthinta izithelo zenye i-orange.
2. Esikhathini se-orange, engeza ijusi, izingxenye ze-orange eziqoshiwe, iminqumo, i-parsley, i-oregano, i-vinegar, ama-scallions, ama-tablespoons angu-2 we-ogarli-efakwe amafutha, usawoti kanye nopelepele. Gcoba ngokucophelela i-fennel ehlile, ehlutshiwe bese uyiqhubela ku-salsa yama-orange. Hlanganisa ngezikhathi ezithile njengoba ama-flavour ahlangana.
3. Phakamisa isisindo esinzima phezu komlilo ophakathi; ukugcoba ngamafutha e-canola. Engeza i-tuna steaks kuya epanini uphinde upheke kuze kube yilapho uboniswe phansi, imizuzu engu-3 kuya kwemi-5. Vula bese upheka imizuzu engu-3 kuya kwemibili ngakolunye uhlangothi.
4. Susa i-tuna kusukela ekushiseni ngenkathi isine pink phakathi nendawo; izoqhubeka ukupheka njengoba ihlala. Lesi sikhathi sokupheka singama-steaks we-tuna aphezulu obukhulu obuyi-intshi; uma upheka ama-steaks amancane, nciphisa isikhathi. Ngemuva kwemizuzu emibili kuya kwemi-3 ukuphumula, thatha i-tuna ibe yimichilo.

1. Kulowo nalowo okhonzayo, u-1 ½ indebe isipinashi somntwana, engeza u-½ indebe ephuziwe i-Fennel Orange Salsa, bese uhamba phambili no-¼ we-tunared band strips.

Ukuhlukahluka Kwesithako kanye Nokusekela

Esikhundleni sokugunda i-fennel, yisebenzise okuluhlaza. Hlanganisa i-bulb bese uyifaka ezinqabeni zomzimba ezincane.

Yeqa ukucwilisa i-tuna ibe yimichilo; usike ama-steaks e-tuna zibe izingxenye ezingu-4 ngaphambi kokuthumba, bese ufaka ucezu lonke phezulu kwe-salsa.

Imali eyodwa yenkukhu ephekwe noma i-porcelain tenderloin ingasetshenziswa esikhundleni se-tuna.

Amathiphu wokupheka nokukhonza

I-rasp grater enhle (isibonelo, umkhiqizo we-microplane) wenza umsebenzi ophuthumayo wokunciphisa ama-citrus futhi wenza kube lula ukugwema i-pith emhlophe. I-citrus zest inikeza ukunambitheka okukhulu okuphansi kwe-FODMAP kunoma yikuphi ukugqoka noma i-salsa.

Ngamanye ama-ounces we-tuna ane-2/3 indebe salsa kanye nesipinashi sesishiyagalombili se-1/2.