Nsomba za swordfish ziphikidwa ndi bowa, anyezi, wobiriwira bell tsabola, mandimu, maolivi, udzu wamadontho, ndi tomato. Zakudya ndi zokongola komanso zokoma.
Pamene swordfish ndi yokoma, imakhala ndi mercury ndipo imachenjeza kuti sayenera kudyedwa kamodzi pamwezi. US FDA ndi EPA akulangiza kuti akazi omwe angakhale ndi pakati, amayi apakati, amayi oyamwitsa, ndi ana aang'ono samapewa kudya nsomba ndi nsomba zina zam'madzi.
Chimene Mufuna
- 4 ounces bowa (losakaniza)
- 1 chikho anyezi (tagawidwa)
- Nthiti ya celery (yodulidwa)
- Supuni 2 wobiriwira bell tsabola (odulidwa)
- Supuni 2
- madzi a mandimu
- Supuni 2 za mafuta
- Dash mchere
- Dash tsabola
- 1/4 supuni ya tiyi ya katsabola udzu (wouma)
- 1 1/2 mapaundi a swordfish (4fishfish steaks)
- 2 Bay masamba (kudula pakati)
- 2 tomato
Momwe Mungapangire Izo
- Kutenthetsa mafuta a maolivi mumtambo wapakati. Onjezerani bowa, anyezi, ndi belu tsabola. Kuphika, kuyambitsa, kwa mphindi 8 mpaka 10, kapena mpaka ndiwo zamasamba.
- Kwa masamba osungunuka, onjezerani madzi a mandimu, mchere, tsabola, ndi udzu wamadontho.
- Lembani poto yopanda kanthu ndi zojambulazo. Gawani theka la bowa ndi anyezi osakaniza pansi ndikukonzekera nsomba za swordfish pamwamba.
- Lembani nthunzi za swordfish ndi mchere ndi tsabola, ikani tsamba limodzi la tsamba.
- Dulani nsonga ndi tsinde zithera tomato, ndipo panizani phwetekere iliyonse muzinthu 4 zakuda; ikani magawo awiri pa nsomba iliyonse ya swordfish. Fukani bowa otsala ndi osakaniza anyezi pamwamba pa nsomba.
- Phimbani poto ndi zojambulazo ndi kuphika pa 400 F kwa mphindi pafupifupi 20, kapena mpaka nsomba zikuwoneka mosavuta ndi mphanda.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 399 |
| Mafuta Onse | 21 g |
| Mafuta okhuta | 4 g |
| Mafuta Osatchulidwa | 11 g |
| Cholesterol | 133 mg |
| Sodium | 284 mg |
| Zakudya | 10 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 42 g |