Yielo iru ẹja salmoni lati "Iwe-aṣẹ Iwe- oyinbo Union Square" nipasẹ Danny Meyer ati Michael Romano (HarperCollins) jẹ yara ati rọrun lati mura. Omi-ẹri ni a yan ni ajara ti balsamic kikan , ọra osan, eweko Dijon , ati ewebe titun (basil parsley ati Mint). Ko ṣe nikan ni ohunelo ti o yara-sise, o tun jẹ kalori kekere ati kekere. Iyẹn ni ipo-win-win!
Ṣe awọn ounjẹ 4 Salmon pẹlu Citrus-Balsamic Vinaigrette.
Ohun ti O nilo
- 1/4 ago alabapade osan oje
- 2 tablespoons balsamic kikan
- 1 teaspoon grainy tabi Dijon eweko
- 1 tablespoon epo olifi
- 1 teaspoon finely minced shallot
- 1 alawọ ewe ata ilẹ, bó o si fi agbara mu nipasẹ tẹ
- 2 teaspoons gige parsley ti o dara
- 2 teaspoons basil ti a gbẹ
- 2 teaspoons finely ge Mint
- Teaspoon 1/8 iyo
- Fresh ground ilẹ ata dudu lati lenu
- 1 1/4 poun salmon fillet
Bawo ni lati Ṣe O
- Ni igoro pint pẹlu ideri, gbe 1/4 ago alabapade osan oje, 2 tablespoons balsamic vinegar, 1 teaspoon grainy tabi Dijon eweko, 1 tablespoon epo olifi , 1 teaspoon minely minced shallot , 1 kekere clove peeled ati ki o ata ilẹ , 2 teaspoons Parsley ti o dara gegebi, 2 teaspoons balẹ ti a fi finely ge, 2 teaspoons mint gege gege, teaspoon teaspoon 1/8, ati ata ilẹ dudu lati lenu. Ṣayẹwo lori ideri ki o gbọn daradara lati parapo.
- Adiro iná ni iwọn 450 F. Gbe 1 1/4 poun salmon fillet ni pan pan-ila ati ki o sibi kan diẹ ti awọn vinaigrette lori ẹja. Ṣeki fun iṣẹju 8 si 12 fun inch ti sisanrawọn (wọnwọn ni apakan thickest), tabi titi a fi jinna nipasẹ.
- Sibi ti o ku ti o ku diẹ lori ọpa ti eja ti a da.
Awọn otitọ ti ounje fun lilo: Awọn kalori 276; Amuaradagba 26g; Ọra 17g; Awọn carbohydrates 4g; Iṣuu Soda 140mg; Oṣuwọn ti o ni agbara 4g; Epo ti o ni ẹtan 8g; Polyunsaturated sanra 3g; Cholesterol 84mg
Ohunelo Orisun: "Iwe Iwe-aṣẹ Cookie Union Square" nipasẹ Danny Meyer ati Michael Romano (HarperCollins). Ti ṣe atunṣe pẹlu igbanilaaye.
Siwaju sii nipa yan Salmoni
Ti o ba ti ni iru ẹja nla kan, gbẹ rẹ ni firiji. Rin awọn eja ati ki o pat gbẹ pẹlu awọn toweli iwe. Ge awọn ege ti salmon sinu awọn ege-iwọn. Gún awọn ẹja salmon tabi awọn steaks, ṣiṣafihan, fun 4 si 6 iṣẹju fun 1/2-inch sisanra. Fun salmon ti o wọ, beki fun 6 si 9 iṣẹju fun 8 ounjẹ ti eja. Lati ṣe idanwo fun awọn ẹbun, fi orita sii sinu egungun ati fifọ awọ. Omi-ẹmi ti ṣee ni kete ti o bẹrẹ si flake. Rii daju pe idanwo ni akoko fifẹ to kere julọ. Nigbati o ba ṣe, egungun yoo wa ni opa pẹlu awọn juices funfun-funfun.
Lati awọ ara ẹja eja tobẹ, lilo ọbẹ to mu, tẹẹrẹ ọbẹ kan labẹ awọ ara kan ni apa kan. Gbọ awọ ara rẹ pẹlu ọwọ kan ki o tẹsiwaju lati rọ ọbẹ laarin fillet ati awọ, ti ntẹnumọ ọbẹ die si awọ ara. Yọọ kuro ni awọ ara.
| Awọn itọnisọna ti ounjẹ ounjẹ (fun iṣẹ) | |
|---|---|
| Awọn kalori | 368 |
| Ọra pupọ | 18 g |
| Ọra ti a lopolopo | 3 g |
| Ọra ti a ko peye | 7 g |
| Cholesterol | 95 iwon miligiramu |
| Iṣuu soda | 105 mg |
| Awọn carbohydrates | 14 g |
| Fiber ti Dietary | 1 g |
| Amuaradagba | 36 g |