Pan-Seared Mahi-Mahi Maphunziro Ndi Lime Marinade

Chinsinsi chophwekachi cha mahi-mahi ndi laimu marinade chimapanga nyengo yabwino ya nyengo yamadzulo. Mukamafuna chinachake mofulumira, chosavuta, ndi chokoma-mwa kuyankhula kwina, simukufuna kukhala akapolo ku khitchini yotentha-mbale iyi imagwira ntchito mofanana.

Mahi-Mahi ndi mitundu ya dolphin, ngakhale kuti siyenera kusokonezeka ndi dolphin yokondweretsa ya nyama yomwe imavina madzi pamchira wake, ikugwedezeka. Ndipotu nsomba imeneyi nthawi zonse imatchedwa dolphin mpaka a Hawaii adasankha kusiyana pakati pa mitundu iwiriyi. Panthawi imeneyo, iwo adatchedwanso kuti mahi-mahi.

Nsombazi zimapezeka kumadzi otentha komanso ozizira. Iwo ali bwino kwambiri mu Meyi, ngakhale iwo alipo-ndi abwino kwambiri-kuyambira pakati pa masika kumapeto kwa chilimwe.

Chimene Mufuna

• 4 (ozungulira 6) ma fillets mahi-mahi
• Supuni 2 laimu mandimu (mwatsopano)
• 2 cloves adyo (akanadulidwa bwino)
• Supuni 1 oregano (zouma)
• 1/2 supuni ya supuni chitowe (nthaka)
• Supuni 2 za maolivi (osapitirira namwali)
• Zosankha: kuwaza vinyo woyera (wouma, khalani wowolowa manja)
• 1/2 supuni ya supuni mchere (nyanja)
• 1/2 supuni ya supuni tsabola wakuda (mwatsopano)
• Supuni 1 ya maolivi (kapena mafuta odzola)
• 1 gulu la madzi (lalikulu, zimayambira kuchotsedwa)
• 2 mavitamini (wodulidwa)
• Maolivi wobiriwira (Spanish kapena Cerignola)
• 1 laimu (kudula mu wedges)

Momwe Mungapangire Izo

1. Ikani nsombazo muzitsamba zophika.
2. Mu mbale yaing'ono, sungani pamodzi madzi a mandimu, adyo, oregano, chitowe, mafuta a maolivi, ndi vinyo.
3. Thirani kusakaniza marinade pamwamba pa nsomba, kutembenukira ku kuvala. Phimbani ndi kumathamanga kwa mphindi 30.
4. Chotsani nsombazo kuchokera ku marinade ndi kuwaza nsomba ndi mchere ndi tsabola.
5. Pakatikati pa skillet, supuni ya 1 ya mafuta ya maolivi pakatikati-kutentha kwambiri. Onjezerani nsombazo ndi kuziwombera kuti zikhale zofiira mpaka zikhale zovuta pakati (pafupi 4 mpaka 5 mphindi mbali iliyonse).

1. Gawani madzicress pakati pa mbale 4. Konzani magawo a phwetekere, azitona, ndi laimu pa mbale iliyonse. Ikani chikwangwani pamwamba pa watercress ndikutumikira.

Malangizo ndi Kusiyanasiyana

Ngati kuli kotentha kwambiri kukakonzera khitchini, kanizani zophika pamtambo wa kunja kunja. Ikani mbali yozungulira ndi grill kwa pafupi mphindi zisanu kapena mpaka mutha kukweza firimu popanda kuika pa grill. Pewani mazenerawo mobwerezabwereza ndikuphika maola asanu ndi awiri kumbali inayo.

Kaya mukukonzekera mahi-mahi pa chitofu kapena pa grill, samalani kuti musagwedezeke. Imeneyi ndi nsomba yamtundu winawake, koma idzakhala youma ngati idzadyeka.

Malingaliro Othandizira

Cilantro pesto , salsa verde , kapena Romesco msuzi ndizopopera zazikulu za mbale yosavuta. Sakanizani aliyense wa iwo pamasitomala mutatha kuwakonza pa mbale.

Nsomba iyi ndi yabwino pamene imatumikiridwa ndi zest guacamole kapena salsa cruda ndi tortilla chips. Mukhozanso kuyesa ndi katsitsumzukwa chophika, chimanga chophika pamoto, chimanga cha ku Mexican, kapena saladi yamchere .

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	672
Mafuta Onse	24 g
Mafuta okhuta	3 g
Mafuta Osatchulidwa	13 g
Cholesterol	0 mg
Sodium	109 mg
Zakudya	76 g
Matenda a Zakudya	47 g
Mapuloteni	70 g

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