Aya mahombekiti eTan anoputika achipisa uye achitsanya uye anoshandiswa nekunakidza kwakakangwa pepper sauce. Cherechedzai tuna iyo chaizvo iyo iyo inofara. Iwe unoda kuibvisa kubva panguva iyo yakabikwa mukatikati uye kwete yechipiri gare gare.
Zvamunoda
- 6 8-ounce / 225 g tuna steaks
- 3/4 kapu / 180 mL mafuta omuorivhi
- 1/2 mukombe / 120 mL parsley, minced
- 1/2 mukombe / 120 mL marinated yakakangwa pepper
- 1/2 mukombe / 120 mL zviputi, zvakatswa zvishoma
- 1/4 mukombe / 60 mL juisi
- 2 tablespoons / 30 mL capers
- 2 tablespoons / 30 mL fresh oregano, minced kana 2 teaspoons / 10 mL yakaomeswa oregano
- munyu uye pepper kuti tate
Nzira Yokuita Izvo
Gadzirai 1/2 mukombe / 120 mL mafuta emafuta neparsley, pepper yakakangwa, mapapiro, 2 maspuni / 30 mL juisi, oregano, munyu uye pepper mupuwani. Simmer pamusoro pekushisa kwakadzika asi uchifambisa kusvika zvachose yakavhenganiswa. Bvisa kubva pakupisa uye uise parutivi uye rega kupora kwemaminitsi mashanu. Isa sauce mu-blender uye fungidzira kusvikira yakasviba. Isa sauce zvakare muchokuputi, kuwedzera capers, uye kuramba uchidziya.
Shfeka tuna steaks nemafuta anogara maorivhi uye juisi.
Dhavhara uye rega kugara kwemaminitsi makumi matatu. Preheat grill sezvinopisa sezvaunokwanisa kuwana. Nguva yegore inokwira neine munyu munyu uye mutsvuku. Itai tuna steaks pane imwe yeaily grill grade uye gadzirirai maminitsi 4 kusvika ku5 pamativi ose kana kusvika pakuitwa. Tuna steaks inogadzirwa ipapo nyama inoputika nepakati. Usapfukira kubika tuna. Shumirai nemuchero wepepi yakakangwa yakapararira pamusoro.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 609 |
| Total Fat | 38 g |
| Saturated Fat | 7 g |
| Unsaturated Fat | 23 g |
| Cholesterol | 103 mg |
| Sodium | 610 mg |
| Carbohydrates | 4 g |
| Dietary Fiber | 2 g |
| Protein | 62 g |