Salmoni inobva muropi-hutano-omega-3 fatty acids, uye ruvara rwayo rwakasiyana uye hunoita sekunofadza kunyange avo vasingawanzofari nehove. Salmoni imhepo inopisa muchoto, zvichiita kuti ive yakanakisisa yevhiki.
Iyi saumoni inotunganidzwa nemusanganiswa unotapira / muto weBalsamic vinegar uye maplesirasi uye yakakangwa pamwe chete nezvimwe zvayo: miti inotapira uye chinanasi. Miti uye chinanaini inopinda muchoto kutanga, semiti inotanga inoda nguva yakawanda kupfuura saumoni kuti iwane carameri uye inonyorera. Bvisa pineapple kubva muvheni paunotanga saumoni, saka iwe unokwanisa kukurumidza kusanganisa pineapple salsa apo salmon inobika.
Shandira iyi salmoni neRickey America-style rice , kana kupfeka iyo yakakangwa neinanfle yakasviwa murairi saladhi panguva dzinokosha.
Zvamunoda
- 16-20 ounces of salmon, zvigurwa mu 4 firitsi
- 2 yakabikwa (yellow / black) plantains
- 3-4 huru pineapple zvindori
- 2 tablespoon maple syrup
- 2 tablespoons balsamic vhiniga
- 1 tablespoon soy sauce
- Munyu uye pepper kuti toravira
- 1/4 yakaisvonaka yakasviwa tsvuku anyezi
- 1 lime
- 1 tablespoon minced cilantro
Nzira Yokuita Izvo
- Preheat oven kusvika kumadigiri 450. Ita bhokisi guru rekubikwa nea aluminium foil yakaiswa rutivi rwakawonyana. Shandisai mafuta e-aluminium zvishoma nemafuta.
- Girai uye sanisai mbeu mumapapu 1/3-inch mavara matanda kana zvimedu. Isai michero kune rumwe rutivi rwepepi yakagadzirwa-yakanyatsogadzirwa. Isai zvindori zvepainapple pairi chidimbu pedyo nemiti yakasimwa.
- Muchikamu chiduku, funganisa maple sirapi, balsamic vhiniga, uye soy sauce. Bhatira kusanganiswa zvishoma pamashizha uye chinanaini.
- Isa bhekaji mukati mevheni, uye gadzira kwema 10-15 maminitsi, kutendeuka kamwechete.
- Bvisa kubhadhara kubva muchoto uye bvisa zvindori zvepainapple kubhokisi rekucheka kunotonhora. Wedzera mahwendefa ejasoni kubhadharo. Itai nguva yavo zvishoma nemunyu uye pepper, uye musvashise zvizere nemaprogiramu emashira. Kana zvirimwa zvichisimudzirwa uye zvinyorova, zvibvise uye zviise parutivi. Kana vachida nguva yakawanda yekubika, vasiye pabhasi rekubika.
- Isa salmoni muchoto uye gadzira kwemaminitsi gumi (kwemaundi masendimita masendimita masendimita), kana kuti kusvikira salmon inoputika paunopinda mairi uye iri opaque.
- Kunyange zvazvo salmon iri kubika, bvisa pineapple mu 1/2 masendimita masendimiti, uye ugare mundiro. Wedzerai onion uye cilantro mundiro, uye shingai jisi kubva kune 1/2 yedimu pamusoro pemusanganiswa. Tora uye toravira kwekunwa, kuwedzerazve jimu remuti kana jimu remuti nemunyu uye pepper kana uchida.
- Apo salmon yakagadzirira, ibvise kubva muchoto. Shumira salmon inopisa nemashizha uye pineapple salsa.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 431 |
| Total Fat | 15 g |
| Saturated Fat | 3 g |
| Unsaturated Fat | 5 g |
| Cholesterol | 95 mg |
| Sodium | 415 mg |
| Carbohydrates | 40 g |
| Dietary Fiber | 4 g |
| Protein | 36 g |