Iva swordfish steaks dzakabikwa nemwayo, anonisi, bhero bheri tsvuku, mandimu, mafuta omuorivhi, mashizha emasora, uye tomato. Iyo ndiro inotapira uye inonaka.
Kunyange zvazvo swordfish inonaka, inenge ine yepamusoro ye mercury uye inonyevera kuti haifaniri kudyiwa kanopfuura kamwe pamwedzi. Iyo US FDA neEPA inopa mazano kuti vakadzi vanogona kutora pamuviri, vakadzi vane pamuviri, vanaamai vanoyamwisa, uye vana vaduku havafaniri kudya swordfish nedzimwe hove dziri mu mercury.
Zvamunoda
- 4 ounces mushroom (yakatswa)
- 1 cup onion (yakatswa)
- 1 rib celery (yakagurwa)
- 2 tablespoons tsvuku bhero tsvuku (yakadurwa)
- 2 tablespoons
- mumonia
- 2 tablespoons mafuta omuorivhi
- Dash munyu
- Dash pepper
- 1/4 teaspoon dill weed (yakaomeswa)
- 1 1/2 pounds swordfish (4 swordfish steaks)
- 2 bay mashizha (kucheka muhafu)
- 2 tomato
Nzira Yokuita Izvo
- Pisa mafuta omuorivhi mu skillet pamusoro pepakati moto. Wedzerai mushwa, onion, uye bell pepper. Cook, inokurudzira, kwemaminitsi 8 kusvika ku10, kana kusvikira miriwo iri nyoro.
- Kumiti yakasvibiswa, wedzera juisi yemurosi, munyu, pepper, uye dill uswa.
- Tora ganda risina kuvhara rine chifukidzo. Iparidzira hafu yewaini newainii musanganiswa pamusoro payo uye uronga swordfish steaks pamusoro.
- Fukisa swordfish steaks nemunyu uye pepper, isa chidimbu chejiki rimwe pane rimwe nerimwe.
- Cheka misoro uye stem inogumisa matamate, uye sarudzai imwe neimwe yemarata mu 4 mativi akareba; nzvimbo 2 zvimedu pane imwe neimwe swordfish steak. Furaira mushonga uri mushroom pamwe neonikisi pamusoro pehove.
- Ivhara pani nemavhiri uye ubike pa 400 F kwemaminitsi makumi maviri, kana kuti kusvikira hove dzinofamba nyore nyore neforogo.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 399 |
| Total Fat | 21 g |
| Saturated Fat | 4 g |
| Unsaturated Fat | 11 g |
| Cholesterol | 133 mg |
| Sodium | 284 mg |
| Carbohydrates | 10 g |
| Dietary Fiber | 3 g |
| Protein | 42 g |