Muchiri yellowfin tuna chops dzakapfeka nepamusoro pape muto weakisi ekamu uye capers. Chenjerera kuti urege kukuvadza iwe wekutsvaga kuburikidza nekupfuura kweka tuna. Itai kuti zvigadzirwa zvenyu zvigadzirwe uye zvakagadzirira kuenda uye iwe unogona kuita izvi patafura mumaminitsi gumi nemashanu.
Zvamunoda
- 8 oz.
- tuna (2 matsva yellowfin steaks)
- Kosher
- munyu kuvira
- Zvishoma pasi pasi dema
- pepper kuvira
- 1 teaspoon
- mafuta omuorivhi
- 2 Tapepoons batare (kushandiswa kushandiswa)
- 1/8 mukombe
- anyanisi ( anotapira, mutsva, akachekwa)
- 1 clove
- goriki (yakanaka kwazvo)
- 1/4 mukombe wakachena waini
- 1 teaspoon jisi remuori (tsvaga, kana kuti kupfuura kuvira)
- 1/4 mukombe kiro (rinorema)
- 2 Tapepoons
- capers (yakatswa)
- Kuchengeta: tsva
- dill weed nemon kana lime wedges
Nzira Yokuita Izvo
Fukidza mativi ose maviri yellowfin tuna steaks nekyukher munyu uye pepper inobva pasi.
Heat a heavy skillet pamusoro pokupisa kukuru. Wedzera mafuta omuorivhi uye 1 kikapu yebhokisi uye swirl kuti ufuke pani. Ita tuna tuna steaks kusvikira temavara endarama kune rumwe rutivi, kutendeuka kamwe chete. Usafambisa tuna. Bvisa uye ugare uchidziya.
Kupisa kwepasi kunopinda. Wedzerai pasi punikepuni yehututi kune pani pamwe neeiiii. Nyorovedza runyoro kusvikira anyanisi apera.
Wedzera garlic uye sunga 1 miniti imwe, kuwedzera kazhinji. Nyatsotsanura muvinyo yakachena uye jisi remuori . Itai uye mugadzire kusvikira mvura yakaderedzwa nehafu, inenge maminitsi maviri kusvika matatu. Wedzera nzara yakakura uye dzokera kunomira. Ika imwe imwe maminetsi kana kupfuura kusvikira yakasvibiswa. Shingairira mumagetsi ekudhonza.
Dururira mukaka wauromu weurosi pamusoro pehuni tuna steaks uye gadzirai nedill uye mandimu kana kuti lime kuti mushumire.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 595 |
| Total Fat | 30 g |
| Saturated Fat | 16 g |
| Unsaturated Fat | 9 g |
| Cholesterol | 116 mg |
| Sodium | 619 mg |
| Carbohydrates | 28 g |
| Dietary Fiber | 2 g |
| Protein | 36 g |