Mavhiri akafuridzirwa neAsia anoshanda zvakakwana nekunaka kwekinyokafish. Mune kamukira iyi, swordfish inotanga kunyura mumusanganiswa unotapira uye wakaoma weuchi, soy sauce, garlic, ginger, uye lime, ndokubva adzorera mucu paanenge achibika pane moto unopisa. Zvigumisiro ndeye chikamu chehove chinonaka uye zvine tangy glaze.
Shandisai hove nemupunga wakakanda uye sauteed bok choy. Kana kuti grill up some green and yellow zucchini uye tsvuku tsvuku tsvuku yemuvara wakanaka wevara.
Zvamunoda
- 2 swordfish steaks, inenge 6 ounces imwe neimwe
- 3 tablespoons uchi
- 3 tablespoons soy muto
- 1 tablespoon mafuta yemiriwo
- 1 kusvika 2 clove garlic (minced)
- 1 tablespoon grated ginger itsva
- 1 teaspoon lime zest
- Juice we1 lime
- 1/4 teaspoon mutsvuku pepper
Nzira Yokuita Izvo
- Isa hove mugirazi huru yegirazi kana isina kudzika kubika ndiro.
- Sungai marinade zvinoshandiswa mumudziyo muduku uye mudururire hove. Iva nechokwadi chekupfekedza hove yegave kumativi ose maviri. Dhavhara dhishi pamwe nekuputika kwepurasitiki uye uise mufiriji kwemaminitsi makumi matatu kusvika 1 awa.
- Preheat grill kusvika pakati-yakakwirira kupisa. Zvishoma nemafuta mafuta kubika kabati.
- Bvisa hove kubva marinade, uite nechokwadi kuchengetedza marinade.
- Isa hove pane grill oiled uye shandura neyakachengeterwa marinade. Rega kubika kwemaminetsi matatu kusvika kumakumi mana, kutendeuka, uye kupfekedza rumwe rutivi ne marinade. Rega hove dzive kubika kwemaminitsi mashanu.
- Kana imwe hove ichinge yakanyanyisa mukati, bvisa kubva pamoto uye ushumire.
Mazano
Kana uchitenga swordfish steaks, zvakakosha kutarisa zvinhu zvishoma sezvo unhu hunogona kuwedzera zvishoma sezvo zvikepe zvehove zvehove dzichigara mugungwa nenzira yakasiyana-siyana yenguva, kubva kune imwe mazuva mashomanana kusvika kumwedzi. Unhu hwakanaka hwehove dzinofanira kunge dzakasimba, dzakagadzirwa nemhuka uye dzive dzakachena kana dzikapenya. Zvinowanzoitika kuona ropaline kuburikidza ne steak uye chiedza chakajeka chinoreva kuchena. Iwe haunoda swordfish iyo ichine mvere yakajeka uye yakasviba ropalines. Swordfish iri pachirwere chayo kubva munaAgasti kusvikira munaOctober asi yakavezwa swordfish inogona kuwanikwa gore rose.
Kana usati wamboshandisa ginger idzva kare, pane mazano mashomanana okuchengeta mupfungwa. Kutanga, pane ginger duku (yakakohwa mushure memwedzi mitanhatu) uye ginger yakakura (yakabvunzwa mwedzi 10 kusvika ku12). Iyo ginana duku ine unhu hwakanyanyisa kana ginger rekare rinogona kunge rakasviba. Nzvimbo dzakawanda dzezvitoro zvinotengesa ginger rekare, uye kazhinji unozvichengetedza pavharifi kusvikira rakanyunguduka uye zvichida rakagadzikana uye rakatsvuka-iva nechokwadi chekudzivisa izvi. Kana iwe ukagona kuwana ginger duku, iwe haufaniri kuifukidza seganda rakanyanyisa. Ginger yakakura inogona kuderedzwa nemuvara wezvinomera, asi kushandisa sipuni kuparadzanisa ganda hakusvibisi.
Iyi kamukira inoda mafuta emafuta, asi chero upi neutori huripo huchaita. Dzivisa mafuta omuorivhi kana chero ipi zvayo yakasimba-yakasvibiswa mafuta sezvo ichashandura kana kupedza marinade.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 518 |
| Total Fat | 14 g |
| Saturated Fat | 3 g |
| Unsaturated Fat | 6 g |
| Cholesterol | 133 mg |
| Sodium | 1,592 mg |
| Carbohydrates | 54 g |
| Dietary Fiber | 3 g |
| Protein | 47 g |