Mwatsopano yellowfin tuna chops azivala ndi msuzi wosavuta wa kirimu ndi zonona. Samalani kuti musawononge ndalama zanu poyendetsa nsomba. Pangani zokonzera zanu zokonzeka ndikukonzeka kupita ndipo mutha kukhala nazo patebulo pafupifupi mphindi khumi ndi zisanu.
Chimene Mufuna
- 8 oz.
- nsomba (2 mwatsopano yellowfin steaks)
- Kosher
- mchere kuti mulawe
- Mdima watsopano wakuda
- tsabola kuti alawe
- Supuni 1
- mafuta a azitona
- 2 Pakani batala (kugwiritsidwa ntchito)
- 1/8 chikho
- anyezi ( okoma, atsopano, minced)
- 1 clove
- adyo (finely minced)
- 1/4 kapu vinyo woyera
- Supuni 1 ya mandimu (mwatsopano, kapena zambiri kulawa)
- 1/4 kapu ya kirimu (yolemera)
- 2 Supuni
- zotupa (zotsekedwa)
- Kukongoletsa: mwatsopano
- udzu wamadontho ndi mandimu kapena laimu wedges
Momwe Mungapangire Izo
Fukutsani mbali zonse ziwiri za yellowfin tuna steaks ndi mchere wosakaniza ndi tsabola watsopano.
Kutentha kwambiri skillet pamwamba pa kutentha kwakukulu. Onjezerani mafuta a azitona ndi supuni imodzi ya batala ndipo mutengeke kuti muvale poto. Kuwotchera nsomba za tuna kufikira golide wagolide kumbali iliyonse, kutembenukira kamodzi kokha. Musagonjetse tuna. Chotsani ndi kutentha.
Kutentha kutentha kwa sing'anga. Onjezerani supuni ya otsala ya mafuta ku poto pamodzi ndi anyezi. Pepani pang'ono mpaka anyezi asinthe.
Onjezerani adyo ndikupatsani mphindi imodzi yokha, ndikuyambitsa nthawi zambiri. Tsanulirani mosamala vinyo woyera ndi madzi a mandimu . Onetsetsani ndi kuphika mpaka madzi atachepetsedwa ndi theka, pafupi mphindi ziwiri kapena zitatu. Onjezerani mafuta achitsulo ndikubwezeretsani. Ikani maminiti atatu kapena kupitirira mpaka mutakhuthala. Gwiritsani ntchito capers osakanizidwa.
Thirani msuzi wa kirimu wa mandimu pa nsomba zotentha za tuna ndikukongoletsa ndi katsabola ndi mandimu kapena mandimu kuti mutumikire.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 595 |
| Mafuta Onse | 30 g |
| Mafuta okhuta | 16 g |
| Mafuta Osatchulidwa | 9 g |
| Cholesterol | 116 mg |
| Sodium | 619 mg |
| Zakudya | 28 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 36 g |