Handina kumbobvarura swordfish steaks munguva yakareba, naizvozvo apo muvakidzani wangu wechipfuva akandipa imwe swordfish ndaifara kugamuchira. Iwa steaks akayera mukati mainenge 6 ounces imwe neimwe - yakakwana kune imwe - uye akandipa vaviri - vakakwana vaviri. Ndakapedza zuva rimwe chete kana maviri ndichiona mapeji asi pakupedzisira ndakasarudza pakugadzirisa nyore kunogona kungojekesa maitiro matsva, gungwa reva steaks. Izvi zvinotora maminitsi gumi nemashanu-nenguva kuti uite saka ihwohwo husiku husiku hwekudya. Inoshumira 2.
Zvamunoda
- 2 6-oz. Nhove dzehove dzinove
- 1 lemon
- 2 tsp. mafuta omuorivhi
- 1 tsp. Akaomeswa Herbes de Provence (inowanika munharaunda yezvinonhuwira)
- Mhangura yemunyu
Nzira Yokuita Izvo
1. Isa mabheji muhote uye fanyisa jisi yehafu yemononi pamusoro pavo, kupfeka mairi maviri. Shanyai kwemaminitsi makumi matatu.
2. Munguva iyi, kupisa ganda pane gorosi-yakanyanya kupisa.
3. Shandisai mazamu maviri emafuta nemafuta emuorivhi mushure mokunge musvibisa rimwe divi rimwe nerimwe ne 1/2 teaspoon yeHerbes de Provence uye pineki yemunyu.
4. Isa mabheji pane grill inopisa uye gadzira kwemaminitsi mashanu - kusvika kumativi e steak zvikagadzirirwa hafu.
Flip steaks uye gadzira imwe maminitsi mashanu.
5. Nebhopa rakapinza, tsvaga pakati penyika kuti uve nechokwadi kuti hausi dhizha asi achiri juicy. Kana ikasaitika, bvisa pani kubva kune kupisa, kufukidza nepepi, uye gadzira moto kune imwe maminitsi mashanu.
Finyisa juice yakawanda yemamoni pane steaks uye mushumire.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 532 |
| Total Fat | 5 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 0 mg |
| Sodium | 334 mg |
| Carbohydrates | 134 g |
| Dietary Fiber | 1 g |
| Protein | 0 g |