Arctic char ishove inonakidza inobatsira kubva pakudya kwakanaka kwekudya. Iko-huni-Dijon inosuka zvikave hove kuwedzera kunaka kwakanaka kwekunaka. Shumira pamwe nemiriwo yakakoshwa uye iwe uchava nerugare runokurumidza, utano hwakanaka pasina nguva.
Zvamunoda
- 4 arctic char fillets, 1 1/2 inches thick
- 1/4 mukombe / 120 mL Dijon mardho
- 1/4 mukombe / 120 mL uchi
- 2 tablespoons / 30 mL mafuta omuorivhi
- 3 clove garlic, minced
- 2 maspuniki / 10 mL
- fresh thyme
- 1 teaspoon / 5 mL gungwa remunyu
- 1/2 teaspoon / 2.55 mL tsvuku tsvuku
- juice ye 1 muto muto
Nzira Yokuita Izvo
1. Shenesa hove mumvura inotonhorera uye gadzira yakaoma mapepa. Isa mukizi rakadzika baking dish. Sungai masitadhi, uchi, mafuta, garlic, thyme, juisi, munyu, uye mutsvuku. Uchishandisa chipuni, jasi rinosanganisa pamwe chete. Dhavhara dhishi neupurasitiki uye ugoisa mufiriji kwemaminitsi makumi matatu nemakumi mana.
2. Gadzirirai grill yepakati-yakanyanya kupisa. Pamberi pekuisa hove pane grill, mafuta grill anopfura.
Izvi zvinogona kuitwa kuburikidza nekushandisa micheka yakawanda, mapepa emapuranga akaputika, uye mafuta akareba ekutsvaira soutsi sezvakanyorwa mafuta kana avocado. Itai kuti 3-4 apfuure nepasi pezvikwereti kuti atsungirire yakanaka isina tsvimbo. Izvi zvichabatsira kuchengetedza hove dzakagadzikana panguva yekudya.
3. Isa hove pane grill, rutivi rweganda pasi, uye gadzira maminitsi mashanu. Ngwarira, shandura hove uye ugadzire imwezve maminitsi 3-5. Iko dzimwe nguva zviri nyore kushandisa zvikamu zviviri zvinopisa zvinopisa kushandura hove. Imwe inofanira kupinda pasi uye imwe yekubatsira nekutendeuka.
4. Kana nyama yehove isingaoneki yakajeka, inobhururuka nyore nyore uye inopinda mukati mekushisa kwemasikeri 145 F., yakaitwa. Ngwarira kubva pane grill, sepaiti uye ushande neaunofarira.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 541 |
| Total Fat | 17 g |
| Saturated Fat | 4 g |
| Unsaturated Fat | 9 g |
| Cholesterol | 169 mg |
| Sodium | 890 mg |
| Carbohydrates | 35 g |
| Dietary Fiber | 3 g |
| Protein | 63 g |