Salimoni ndi gwero lalikulu la ubongo wa omega-3 fatty acids, ndipo kukoma kwake ndi kapangidwe kake kamakhala kokondweretsa ngakhale omwe sakhala okondwa nthawi zonse ndi nsomba. Salimoni ndi mphepo yozizira mu uvuni, yopanga chisankho chabwino pa masabata onse.
Salmon imeneyi imakhala ndi mafuta osakaniza ndi vinyo wosakaniza ndi mazira a mapulo ndipo amawotcha pambali pazitsulo zake: zomera zokoma ndi chinanazi. Zomera ndi chinanazi zimalowa mu uvuni poyamba, monga mbeu zimakhala ndi nthawi yochuluka kusiyana ndi nsomba kuti ikhale yotetezedwa ndi yofewa. Chotsani chinanazi kuchokera mu uvuni mukayambitsa nsomba, kotero mutha kusakaniza msanganizo wa salana pomwe salimoni akuphika.
Gwiritsani ntchito nsomba iyi ndi mpunga waku South America , kapena kuvala ndi saladi yokazinga yokazinga ya mpunga pa nthawi yapadera.
Chimene Mufuna
- Masentimita 16-20 a salimoni, adulidwe 4 mafayilo
- 2 zokongola (zachikasu / zakuda) zamasamba
- 3-4 lalikulu mphete mphete
- Supuni 2 ya mapulo
- Supuni 2 bafuta basamu
- Supuni 1 ya soya msuzi
- Mchere ndi tsabola kuti mulawe
- 1/4 finely akanadulidwa anyezi wofiira
- 1 laimu
- Supuni imodzi yosungunuka
Momwe Mungapangire Izo
- Sakanizani uvuni ku madigiri 450. Lembani pepala lalikulu lophika ndi zitsulo zamagetsi zowonjezera. Sungunulani zitsulo zopangidwa ndi aluminium mophweka ndi mafuta.
- Peel ndi kugawaniza plantains mu mapiritsi kapena magawo awiri. Ikani masambawa pambali imodzi ya pepala lophika. Ikani mphete za chinanazi pa zojambulazo pambali pa zidutswa za plantain.
- Mu mbale yaing'ono, sakanizani madzi a mapulo, viniga wa basamu, ndi soya msuzi. Sakanizani mosakaniza pa plantains ndi chinanazi.
- Ikani pepala lophika pakati pa uvuni, ndipo yophika kwa mphindi 10-15, kutembenukira kamodzi.
- Chotsani pepala lophika kuchokera ku uvuni ndikuchotsani mphete za chinanazi ku bolodi kuti muzizizira. Onjezerani nsomba za salimoni ku pepala lophika. Muziwamwetsa mchere ndi tsabola, kenako muwasakani mowolowa manja ndi madzi a mapulo osakaniza. Ngati zomera zimatulutsidwa ndi zofewa, zichotseni ndi kuziika pambali. Ngati akusowa nthawi yowonjezera, asiyeni pa pepala lophika.
- Ikani saumoni mu uvuni ndikuwotcha kwa mphindi 10 (zidutswa zazikulu za 1 inch), kapena mpaka nsomba ikaswa pamene iwe umadula ndipo ndi opaque pang'ono.
- Pamene nsomba ikuphika, khulani chinanazi mu 1/2 masentimita, ndikuyika mu mbale. Onjezerani anyezi ndi cilantro ku mbale, ndipo finyani madzi kuchokera pa 1/2 mwa laimu pa chisakanizo. Lembani ndi kulawa kwa zokometsera, kuwonjezera madzi a mandimu kapena madzi a mandimu ndi mchere ndi tsabola ngati mukufuna.
- Pamene saumoni yayamba, chotsani ku uvuni. Tumikirani kutentha kwa saumoni ndi plantains ndi chinanazi salsa.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 431 |
| Mafuta Onse | 15 g |
| Mafuta okhuta | 3 g |
| Mafuta Osatchulidwa | 5 g |
| Cholesterol | 95 mg |
| Sodium | 415 mg |
| Zakudya | 40 g |
| Matenda a Zakudya | 4 g |
| Mapuloteni | 36 g |