Nkhono ndi mandimu zimapanga msuzi wokoma kwambiri komanso wokoma kwambiri umene umatha kudzaza nyama za tuna. Khalani omasuka kuphika nsomba pa grill kapena pan stovetop grill pan.
Sankhani nsomba zabwino zatsopano pa broiler kapena grill. Ziyenera kuoneka ngati zowirira komanso zofiira kwambiri. Pewani tuna yomwe ili yofiira kapena yofiirira. Ngati nsomba yaiwisi ikuwoneka ngati ikudumphadumpha m'madera, zikhoza kukhala zakale.
Nkhumba iyi imapatsa chakudya chokoma ndi katsitsumzukwa kowotcha kapena mazira a mbatata ndi mbatata zophika . Kapena muzitumikire pa saladi yosavuta.
Chimene Mufuna
- Supuni 4 batala
- 1 yaying'ono clove adyo (finely minced)
- Supuni 2 timadzi timadzi
- Supuni 1 supuni mandimu
- Supuni ya supuni 2 (yotsekedwa ndi kuchapidwa, yodulidwa)
- Supuni ya supuni 1 ya parsley (yatsopano, yodulidwa)
- 4 tuna steaks
- mchere kulawa (kosher
- tsabola wakuda kuti alawe
Momwe Mungapangire Izo
- Sungani mafuta. Mafuta phokoso la poto yamoto ndi kuika mu uvuni.
- Mu kanyumba kakang'ono ka moto wotsika, sungunulani mafuta; onjezerani adyo, mandimu, zitsamba zamadzi, ndi capers. Simmer kwa masekondi 30. Onetsetsani ku parsley. Chotsani kutentha.
- Thirani mafuta a maolivi pamwamba pa nsomba za tuna; kuwaza ndi mchere ndi tsabola. Konzani tuna ku poto yotentha. Sungani pafupifupi masentimita 6 kuchokera kutentha kwa mphindi 8 mpaka 10, kutembenukira mosamala pafupi ndi theka la nthawi yophika. Nsomba za tuna zimayenera kukhala pinki pakati, malingana ndi momwe mumakonda nsomba yanu yatsopano. Pewani kudya kwambiri.
- Lembani msuzi wotentha ndi mandimu pamwamba pa nsomba za tuna.
Amatumikira 4.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 292 |
| Mafuta Onse | 15 g |
| Mafuta okhuta | 8 g |
| Mafuta Osatchulidwa | 4 g |
| Cholesterol | 74 mg |
| Sodium | 447 mg |
| Zakudya | 12 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 27 g |