Iwavefishfish swordfish steaks yakanyatsogadzirwa nemafuta uye paprika pamwe nomunyu, pepper, uye mamwe marimu. Iyo kamukira iri nyore asi inonakidza, uye ndiyo nzira yakakwana yokufarira swordfish. Iyo garlic uye parsley muto inofadza.
Swordfish ishove yakasimba, zvichiita kuti steaks zvive zvakakwana pakugadzira kana kunya. Izvo zvakanyatsogadzirwa muzvinyorwa zve kabobs zvakare. Halibut kana tan steaks inogona kushandiswa.
Chinhu chimwe chete chaunofanira kuchengeta mupfungwa ndechokuti swordfish ine yepamusoro ye mercury kupfuura dzimwe dzakawanda dzehove dzinodyiwa. Mazano anobva munguva pfupi kubva kuDFA anorayira vakadzi vane pamuviri nevanwisa, vakadzi vane makore ekurera, uye vana vaduku havafaniri kudya swordfish, mambo mackerel, shark, uye tilefish (kubva kuGulf of Mexico).
Pane zvakawanda zvinobatsira zvekudya zvinovaka muviri: mafuta ane utano, huwandu hwehutano, uye hwakanaka hwemavhitamini D. Asi, nekuda kwepamusoro we methyl mercury, swordfish kudyiwa nevamwe - pamwe chete mackerel, shark, uye tilefish - zvinofanira kunge zvisingakwanisi nguva dzinowanikwa.
Iyi swordfish inobatanidzwa kusvika pakukwanisa nemafuta nyore uye zvinonhuwira pamwe chete.
Zvamunoda
- 2 pounds swordfish steaks (inenge 1 inch thick; inogona kutsiva tuna, salmon, kana Pacific halibut steaks)
- 1 teaspoon munyu (kosher)
- 1/4 teaspoon mutsvuku
- 1/8 teaspoon paprika (inonaka yeHungary)
- 5 tablespoons bata (yakanyungudutswa)
- Zvingasarudzwa: yakatswa parsley
- Kuchengeta: lemon wedges
- For the Garlic Parsley Sauce:
- 1/2 mukombe parsley (fresh minced)
- 1 tablespoons lemon zest (kubva 1 mumon)
- 3 clove garlic (minced)
- 1/3 mukombe wemafuta
- 3 tablespoons jisi remon (tsva)
- Munyu kuvira (kosher)
- tsvuku tsvuku kuvira
Nzira Yokuita Izvo
- Fukisa swordfish steaks nemunyu, pepper, uye paprika uye unyatsopinda muhove.
- Preheat greiled broiler rack.
- Isai swordfish steaks pairi rinenge rakafuridzirwa rinenge rakanyunguduka. Ivaise pasi pemukati, anenge 2 kusvika ku 3 masendimita kubva pamoto wekupisa. Bhurai steaks kwemaminitsi makumi mana.
- Dzorerai swordfish steaks, shandurai nekaneta yakanyunguduka, uye shura kwemaminitsi 4 kusvika ku5 kwenguva refu.
- Ihove inofanira kunge yakasvibiswa uye inofara nyore nyore neforogo kana yaitwa.
- Tambanudza swordfish mundiro kana kuti mahwendefa ega wozadza neparsley yakatsvawa, kana uchida. Shumira neamoni wedges uye kushandiswa kwemvura inopisa nepuniki kana maviri eliclic parsley muto (pasi), kana uchida.
- Iyi swordfish inonaka nemucheka kana mbatata.
Optional Garlic Parsley Sauce
- Muchikwata, shandisai 1/2 mukombe weparsley yakakoswa neyekisi yakagadzirwa nemon, minced garlic, mafuta omuorivhi, uye mafuraji matatu ejisi yakachena. Nyaya nomunyu uye mutsva mutsva wepisipi, kuvira.
Mazano uye Kusiyana
- Grill the swordfish steaks pane mafuta akafuridza kabati pamusoro pemasha anopisa anenge akaenzana nenguva. Kana kuti shandisa hove yakakangiwa ichicheka tswanda.
- Dzorerai swordfish steaks nesaroni steaks, tuna, kana Pacific halibut.
Iwe Unogonawo Kuda
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 400 |
| Total Fat | 24 g |
| Saturated Fat | 8 g |
| Unsaturated Fat | 12 g |
| Cholesterol | 116 mg |
| Sodium | 573 mg |
| Carbohydrates | 9 g |
| Dietary Fiber | 1 g |
| Protein | 36 g |