Awọn ounjẹ iyọnu salmon naa le ṣee ṣe nikan tabi bi afikun afikun si saladi eyikeyi. O tun le sin wọn ni ọna ti o bori. Yiyan jẹ tirẹ!
Ohun ti O nilo
- 1 1/4 poun / 575 g ti salmon fillet (diced sinu awọn ege kekere)
- 1/2 ago / 120 mL breadcrumbs (pelu itele ti)
- 1/4 ago / 60 mL mayonnaise
- 3 alubosa alawọ ewe (finely ge)
- 3 tablespoons / 45 mL titun alapin bunkun parsley (ge)
- 2 tablespoon / 30 mL eweko Dijon
- 1 tablespoon / 15 mL titun lẹmọọn oje
- 2 teaspoons / 10 mL lemon zest
- 1 teaspoon / 5 mL iyọ
- 1/2 teaspoon / 2.5 mL ata dudu
- 2 epo olifi epo tablespoons
Bawo ni lati Ṣe O
1. Gbẹnu grill fun ooru alabọde.
2. Gbe iru ẹja nla kan, sinu eroja onjẹ. Papọ titi adalu yoo fi ṣagbe. Gbe lọ si ekan nla. Fi awọn akara oyinbo akara, mayonnaise, gegeboti alawọ ewe alubosa, gege parsley, eweko Dijon, lemon zest ati oje, iyo, ati ata dudu. Fi ara darapọ titi gbogbo awọn eroja ti wa ni idapo daradara.
3. Ipele 8, awọn patties ti o fẹlẹfẹlẹ lati inu adalu. Wọn gbọdọ jẹ 1/2 inch nipọn.
Fẹlẹ pẹlu epo olifi ni ẹgbẹ mejeeji.
4. Lilo awọn ẹmu meji ti awọn ẹmu ati awọn toweli iwe iwe ti a fi pa, awọn giramu epo giramu daradara daradara. Eyi yoo ṣẹda oju-itọ ti kii-stick. Ṣe awọn o kere ju 3-4 lọ.
5. Fi ọpọn salmon wa pẹlẹpẹlẹ si irun-omi. Ṣiṣẹ daradara lati tọju akara oyinbo pọ. Cook fun iṣẹju 3-4 fun ẹgbẹ, tabi titi a fi jinna nipasẹ. Yọ kuro lati inu idẹnu.
6. Ti o ba ntẹriba awọn ẹri salmon bi burger, awọn ipara epo ti awọn buns hamburger ati ki o gbe si ibi irun omi, ti o ni ẹyẹ ni isalẹ. Ideri ideri ki o jẹ ki iwukara tokara fun 2 to 2 1/2 iṣẹju. Yọ ati adapo agbẹja pẹlu awọn toppings ayanfẹ rẹ.
| Awọn itọnisọna ti ounjẹ ounjẹ (fun iṣẹ) | |
|---|---|
| Awọn kalori | 497 |
| Ọra pupọ | 33 g |
| Ọra ti a lopolopo | 5 g |
| Ọra ti a ko peye | 12 g |
| Cholesterol | 101 mg |
| Iṣuu soda | 943 iwon miligiramu |
| Awọn carbohydrates | 13 g |
| Fiber ti Dietary | 2 g |
| Amuaradagba | 36 g |