Yakagadzirirwa nekodonhed shredded neo Alaska King Salmon, iyi ndeimwe yenzira dzakanakisisa, dzine hutano-asi-dzakasarudzika dzekugadzira hove pamasikati. Yakakodzerwa ne-gluten-isina, dairy-isina, uye paleo kudya, asi hainakanganisi zvachose sekudya kwezvokudya! Uchishanda nejecha garlicky broccolini, iwe uchadzoka kuno kamukira pose paunowana iyo yakazara fillet.
Sezvakanyorwa chero ipi zvayo yakagadzirirwa vanhu vane zvinetso zvekudya kana kurwara, ita nechokwadi chekuverenga mavara ekugadzirwa pazvinhu zvose kuve nechokwadi chekuti hapana mishonga yakagadzirwa nemakese kana zvishandiso zvakachengeteka kune vanhu vane kudya kweguten.
Zvamunoda
- 1 pound Alaska King Salmoni (yakabatwa, yakanamirwa mukati ma 4-ounce zvimedu)
- 4 tablespoons jisi jisi (mutsva; maviri limes)
- 1 mukombe wekodonti (unsweetened shredded)
- 1 egg
- 2 tablespoons mvura (inotonhora)
- munyu kuvira
- tsvuku tsvuku kuvira
- Zvingasarudzwa: zvakatswa tomate
Nzira Yokuita Izvo
1. Gadzirai ovheni kusvika ku400 F. Isai bhokiti nebhizha rekucheka uye ivai parutivi.
2. Simudza salmon zvakanaka pasi pemvura inotonhora. Dzvinya jisi remuti pazvikamu zvese uye kumativi ose (unogona kuita izvi pamatare kana kuti ndiro).
3. Isai kokonati yakasvibiswa mumudziyo muduku, uye ivai parutivi. Mune imwe ndiro, inonongedzaii mazai nemvura inotonhora kusvikira yakanyanganisa. Dhadza imwe yezvimedu zvemasumusi muwaji yekushambidza, uye gadzira imwe nhindi yesaumoni muhokoni kusvikira yazara.
4. Isa salmoni pahomwe yakagadzirwa yakagadzirwa uye gadzirira kwemaminitsi gumi nemashanu, kana kusvika kusvika pfuti kune kunze uye zvakakodzera kuitwa mukati. Shumira pakarepo, nguva yegungwa nemunyu wegungwa uye mutsva wakasvibiswa mutsvuku kuti uite, uye garlicky broccolini (recipe iri pasi) uye tomate matsva.
* bvunza kuti fishmonger yako iri kupi kunobvisa salmon iwe kuti uchengete panguva
Garlicky Broccolini :
- 2 bunches broccolini, yakashambidzwa zvakanaka
- 1 T. anopfuura mhandara yemafuta emuorivhi
- 2 T. tsvina yakashata yemon
- 2 T. yakachena minced garlic
- 2 T. mutsutso wemasimu
- Gungwa munyu uye mutsva wepasi pevhu, kuvira
- 1. Uya nehombodo yemvura kumota. Blanch the broccolini kwemaminitsi maviri kana kuti kusvika yakasvibirira uye yakanyorova. Tumira kune mvura yechando pakarepo kuti usiye kubika, uye geda ugoisa parutivi. Pisai mafuta omuorivhi mune guru guru rinopisa pamusoro pepakati-yakanyanya kupisa. Wedzera zest yemon, minced garlic, uye juice yakachena yemuti . Pisai kwemaminitsi 1, ezvo wobva wawedzera broccolini pani. Bvisa broccolini pamwe chete nezvimwe zvinoshandiswa uye gadzira maminitsi 1-2 zvakare. Tambanudza broccolini kune imwe yekushumira uye uwedzere gungwa munyu uye pepper inotanga pasi kuti uite.
Cook's Note:
- Kana broccolini isiri chinhu chako, heano mimwe mitsetse miviri yemichero inofamba zvakanaka neidyo iyi:
- Mucherechedzo Chirafu Mwarikadzi Salad
- Steamed broccoli , sauteed spinach, asperagus yakagadzirwa, uye sauteed kale zvose zvinogona kusarudzwa zvakare.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 316 |
| Total Fat | 20 g |
| Saturated Fat | 8 g |
| Unsaturated Fat | 5 g |
| Cholesterol | 128 mg |
| Sodium | 165 mg |
| Carbohydrates | 5 g |
| Dietary Fiber | 2 g |
| Protein | 30 g |