Uchi huno hwakasvibiswa salmon ine kungova kwakakwana kwakanaka uye kunotapira kubatsiridza kunakidza kwesaumoni. Pair salmon iyi iri nyore nemiriwo yakasviba uye munda wehadhi yekavaraidza uye yakasvibira pasi-calori.
Zviri nyore kugadzirira, iyi yakaderera-calori yakasvibiswa salmon inobata zvinoshamisa nokukurumidza uye ine nyore nyore kuchenesa zvakare.
Salmoni inehove yakashata, yakasimba yakakosha mu omega-3 mafuta. Kana iwe usingafariri tambo yearimoni, iwe unogona kuiisa panzvimbo iyi inoyevedza (uye yakawanda mapeji ayo anodana kubika hove) nemamwe marudzi akawanda ehove, kusanganisira ocean trout, mackerel, mabhesi ane mitsetse, uye bluefish. Tuna steaks inogonawo kushandiswa, asi cherechedza kushandisa tuna inoshandura kunaka kwekayo yako yakajeka kupfuura mamwe marudzi ehove.
Zvamunoda
- 4 (5 oz.) Salmon fillets
- 1 tbsp. A
- mafuta eCanola
- 1 tbsp.
- uchi
- 2 garlic cloves (yakagadzirwa zvakanaka)
- 1/4 tsp. munyu
- 1/4 tsp.
- pasi pasi peputi
Nzira Yokuita Izvo
- Preheat oven kusvika 375 F.
- Ita mararamiro easaroni, rutivi rweganda pasi, pane bheka rinoputirwa nekubika spray. Kana ukasarudza kutarisa pani nemapuranga kuti zvive nyore kuchenesa, kungosveta zvishoma zvekubika pirafura musati waisa hove pasi.
- Mune chipfeko chiduku, whisk pamwe mafuta, uchi, uye garlic uye ivai nechero. Fukidza mararamiro esaumoni pamwe chete nemunyu uye peputi tsvuku. Uchishandisa bruti rinoputika, wakaparadzira muzinga weuchi pamwe chete pamusoro pezvigadzirwa zvesaumoni.
- Isa saroni muchoto, uye gadzirira kwemaminitsi makumi maviri, kana kusvika hove inofamba nyore nyore neforogo. Shumira saumoni pakarepo.
Kuti ubatsire nekunyoresa nyore, isa hove pane imwe chidimbu chikafu paunenge uchibika kuti ubate majisi ose. Iwe unogona kuedza kushandisa pepure pepa zvakare, chero bedzi iwe uchishandisa gango rebibi nechinguva chekudzika, zvakasiyana neketeni yekiki kana imwe isina kudzikisa kudya.
Kana ukaona kuti kunhuhwira kunotyisa kunokutambudza mushure mekugadzira hove yemanheru, bhiza rako rakanakisisa nderokusiya zindo rakazaruka kuti uchengetedze mhepo itsva muimba. Kana izvi zvisingaiti, edza kuisa chidoro chevhiniga pedyo nehofu apo hove iri kubika. Izvi zvishoma zvingabatsira kubvisa chero kunhuhwirira kunobata mumhepo uye sebhonasi yakawedzerwa: unogona kudzokorora vhiniga mushure mokunge hove dzapedzwa kubika uye dzichishandise kune imwe chinangwa. Kana chisarudzo chisingawanikwi, kujekesa kenduru yakaipisisa kuchabatsira kuparadzanisa kunhuhwirira.
Kana uine salmon yakasara, hove inofanirwa kuiswa firiji uye kudyiwa zuva rinotevera. Inogona kushandiswa yakajeka, yakazara pamusoro pemiti kana kuti inosanganiswa muhomwe yakasara yezviyo.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 745 |
| Total Fat | 38 g |
| Saturated Fat | 6 g |
| Unsaturated Fat | 14 g |
| Cholesterol | 221 mg |
| Sodium | 346 mg |
| Carbohydrates | 16 g |
| Dietary Fiber | 1 g |
| Protein | 81 g |