Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 186
Amafutha - 9g
I- Carbs - 0g
Amaphrotheni - 25g
Ingqikithi Isikhathi esingama-30
Lungisa amaminithi angu-10 , Pheka iminithi engu-20
Izinkonzo 4 (ama-ounces amane ngalunye)
I-Salmon iyi-superhero enkulu yezilwandle! Akukhona nje kuphela ukuthi le nhlanzi ethandwa kakhulu i- mercury , ifakwe amandla okuvuvukala amafutha omega-3 . Abantu abaningi bakuthola kunzima ukuhlangabezana ne-quota yabo yansuku zonke yamafutha om-omega-3, kodwa ingxenye encane ye-saumon iqukethe okungaphezu kwezinsuku ezifanele konke ngokwayo, futhi kuyamnandi lapho ibhakazwa nge-Dijon lwesinaphi ne-thyme.
Izithako
- 1 i-salmon fresh, isikhumba sisusiwe
- 2 amathisipuni amafutha omnqumo
- ¼ isipuni usawoti kosher
- Isipuni esingu-1 Diadon lwesinaphi
- ½ ithisipuni i-thyme eyomile
- I-Lemon wedges, yokukhonza
Ukulungiselela
- Hlangisa i-oven ku-400F.
- Sika i-saumoni zibe izingcezu ezingu-4 ezilinganayo.
- Faka izingcezu ze-salmon epanini leshidi elihlanganiswe nephepha lesikhumba.
- Geza ingxenye ngayinye ye-salmon ngamafutha omnqumo kanye nenkathi ngosawoti.
- Beka inhlanzi kuhhavini bese ugosa imizuzu engu-10.
- Ngesitsha esincane, hlanganisa isinaphi se-dijon bese ubeka i-thyme eyomile bese ubeka eceleni.
- Ngemuva kwemizuzu eyishumi yokupheka, shayela i-salmon nge-mustard-thyme ingxube.
- Buyisela izinhlanzi kuhhavini ngamaminithi angu-5 kuya kwangu-8 ngaphezulu, noma kuze kube yilapho i-salmon isanda kuphekwe.
- Susa kusuka kuhhavini bese uvumela ukuphumula amaminithi angu-10 ngaphambi kokukhonza.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ukuze uthathe iresiphi ehlukile ngokuhlukile, engeza ubumnandi kumkhunta waseDijon ophethe uju, i-agave, noma isiraphu ye-maple. Noma shintsha isardu ngokuphelele futhi usebenzise amanye ama-sauces alungiselelwe njenge-pesto, i-barbecue, noma i-teriyaki sauce; indlela yokupheka isala ngokufanayo.
Amathiphu wokupheka nokukhonza
Ukupheka izinhlanzi njenge-saumoni kungase kubonakale kusabisa kepha ngokuqinisekile akudingeki kube. Uma usenhlanzini yezinhlanzi, yenza okungenani ngaphezu kwekhadi lezinhlanzi bese ubuza inhlanzi yakho yezinhlanzi ukususa isikhumba ngakho akudingeki.
Ukutshala i-pan yesikhwama ngephepha lesikhumba akuvimbeli kuphela izinhlanzi ukuba zinganamatheli, kwenza kube lula ukuhlanza okulula.
Khonza le phrotheni eceleni kwesaladi elula eluhlaza noma uhlangothi lwawo wonke okusanhlamvu kwamandla amaningi okuvuvukala.
Ukwenza lesi sidlo sibe nesabelomali esinomusa, thola izingxenye ezinkulu ze-salmon uma sekudayiswa futhi ushiye izingxenye ezinqunywe ezigcinwe efrijini.
Ukuze uphazamise, faka efrijini ebusuku. Hamba kuhhavini bese ubhakwa ngesidlo esinempilo cishe emaminithini angu-20. Uhambo olusheshayo kuhhavini elishisayo, i-slather of sauce, nokudla okusetafuleni.