Halibut jẹ ẹja nla fun gilasi nitori pe o jẹ apẹrẹ ati pe o le gba oriṣiriṣi oriṣiriṣi oriṣiriṣi. Yi ohunelo ti wa ni ti kojọpọ pẹlu ata ilẹ ati ewebe ti adun ẹja lai overpowering o.
Ohun ti O nilo
- 4 steakẹtẹ steako (6 iwonsi / 170 g kọọkan)
- 1/2 ago / 120 mL epo olifi
- 6 cloves ata ilẹ, minced
- 2 tablespoons / 30 mL lẹmọọn oje
- 2 tablespoons / 30 mL alabapade parsley
- 2 teaspoons / 10 mL Basil gbẹ
- 2 teaspoons / iyo 10 mL
- 2 teaspoons / 10 mL ata dudu
Bawo ni lati Ṣe O
Papọ epo olifi, ata ilẹ, lẹmọọn lemon , parsley, basil, iyo ati ata ati ki o tú sinu apo apo-iṣowo kan. Fi awọn steaks steeti, apo apamọwọ pẹlu frigerate fun iṣẹju 30.
Ṣaṣiwe irunju. Yọ agbelebu lati apamọ ki o si gbe lori irun omi to gbona. Grill fun 4-6 iṣẹju fun ẹgbẹ kan. A ṣe eja nigba ti o ba de iwọn otutu ti a ti inu iwọn 145-150 iwọn. Yọ kuro ninu ooru ati ki o sin pẹlu awọn ẹfọ ti o fẹran ayanfẹ rẹ.
| Awọn itọnisọna ti ounjẹ ounjẹ (fun iṣẹ) | |
|---|---|
| Awọn kalori | 487 |
| Ọra pupọ | 30 g |
| Ọra ti a lopolopo | 4 g |
| Ọra ti a ko peye | 21 g |
| Cholesterol | 102 mg |
| Iṣuu soda | 1,312 iwon miligiramu |
| Awọn carbohydrates | 13 g |
| Fiber ti Dietary | 2 g |
| Amuaradagba | 41 g |