Anapanga Swordfish Steaks

Nkhono za swordfish zamcherezi zimakhala bwino ndi mafuta ndi paprika pamodzi ndi mchere, tsabola, ndi mandimu. Chinsinsicho n'chosavuta koma chokoma, ndipo ndi njira yabwino yosangalalira ndi nsomba za m'nyanja. Adyo ndi parsley msuzi ndizosankha.

Swordfish ndi nsomba yolimba, zomwe zimapangitsa steaks kukhala zokoma kuti azidya kapena kuzizira. Ndibwino kuti muthe kutero. Halibut kapena nsomba za tuna zimalowe m'malo.

Chinthu chimodzi chomwe mukuyenera kukumbukira ndi chakuti nsomba za nsomba zili ndi mercury yapamwamba kwambiri kusiyana ndi nsomba zamitundu ina. Malangizo othandizira kwambiri kuchokera ku FDA amalimbikitsa amayi omwe ali ndi pakati ndi amayi oyamwitsa, zaka za msinkhu wobereka, ndi ana aang'ono kupewa kudya swordfish, mfumu Mackerel, shark, ndi tilefish (kuchokera ku Gulf of Mexico).

Pali zowonjezera zakudya zabwino: mafuta abwino, zakudya zowonjezera, komanso mavitamini D. Koma, chifukwa cha mkulu wa methyl mercury, nsomba za swordfish ndi ena onse - pamodzi ndi mackerel, shark, ndi tilefish - ziyenera kukhala zochepa pa nthawi zosawerengeka.

Nsomba za m'nyanjazi zimaphatikizidwa ku ungwiro ndi mafuta osavuta komanso zonunkhira.

Chimene Mufuna

• 2 amapanga swordfish steaks (pafupifupi 1 inch thick; m'malo mwa tuna, salimoni, kapena Pacific halibut steaks)
• Supuni ya supuni 1 mchere (kosher)
• 1/4 supuni ya supuni tsabola wakuda
• 1/8 supuni ya tiyi paprika (okongola ku Hungary)
• Supuni 5 batala (kusungunuka)
• Mwachidwi: chotsitsidwa ndi parsley
• Kukongoletsa: wedges wa mandimu
• Kwa Garlic Parsley Sauce:
• 1/2 kapu ya parsley (yatsopano)
• Supuni 1 supuni ya mandimu (kuchokera 1 mandimu)
• 3 cloves adyo (minced)
• 1/3 chikho cha mafuta
• Supuni 3 timadziti a mandimu (atsopano)
• mchere kuti uzilawa (kosher)
• tsabola wakuda kuti alawe

Momwe Mungapangire Izo

1. Pukutani nsomba za swordfish ndi mchere, tsabola, ndi paprika ndikunyengerera bwino nsomba.
2. Sakanizani mafuta odzola.
3. Ikani nsomba za swordfish pa mafuta odzola ndi bulashi ndi batala losungunuka. Ikani pansi pa broiler, pafupifupi mainchesi 2 mpaka 3 kuchokera kutentha. Bwerezani steaks kwa mphindi 4.
4. Sinthani steakfishfish, burashi ndi batala wosungunuka, ndipo perekani kwa mphindi 4 kapena 5 motalika.

1. Nsomba ziyenera kukhala zofiira kwambiri ndipo zidzasintha mosavuta ndi mphanda.
2. Tumizani nsomba ya lupanga mu mbale kapena mbale imodzi ndi kuwaza ndi parsley watsopano, ngati mukufuna. Gwiritsani ntchito mandimu ndi mazira opatsa ndi supuni kapena awiri a adyosa supulo (pansipa), ngati mukufuna.
3. Fishfish iyi ndi yokoma ndi mpunga kapena mbatata.

Mwachangu Garlic Parsley Sauce

1. Mu mbale, sungani kapu ya 1/2 ya parsley yokometsetsedwa ndi zonunkhira ndi mandimu, minced adyo, maolivi, ndi supuni 3 za madzi a mandimu. Nyengo ndi mchere komanso tsabola watsopano wakuda, kuti mulawe.

Malangizo ndi Kusiyanasiyana

• Grills the swordfish pamadzi ophikira kabati pa makala oyaka pafupifupi nthawi yofanana. Kapena gwiritsani ntchito nsomba zonenepa pogwiritsa ntchito nsomba.
• Ikani nsomba za swordfish ndi nsomba za nsomba, tuna, kapena Pacific halibut.

Mwinanso Mungakonde

Swordfish Steaks

Baked Swordfish Steaks

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	400
Mafuta Onse	24 g
Mafuta okhuta	8 g
Mafuta Osatchulidwa	12 g
Cholesterol	116 mg
Sodium	573 mg
Zakudya	9 g
Matenda a Zakudya	1 g
Mapuloteni	36 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)