Nutrition Highlights (pakushanda)
Calories - 186
Fati - 9g
Carbs - 0g
Maprotheni - 25g
Nguva Yese 30 min
Gadzirira 10 min , Cook 20 min
Kushumira 4 (4 ounces rimwe nerimwe)
Saumoni ishero yegungwa! Hakusi chete iyo hove inozivikanwa yakaderera mu mercury , yakazara nemasimba ekuvhiringidza-masimba ema omega-3 mafuta . Vanhu vazhinji vanoona zvakaoma kuti vasangane nehuwandu hwavo hwezuva nezuva hwemafuta-omega-3, asi chikamu chiduku chesaumoni chine zvakawanda kupfuura mazuva anokosha ose pachako, uye zvinonaka kana yakakangwa neDijon masadhari ne thyme.
Zvimwe
- 1 pound yakachena salmon, ganda rakabviswa
- 2 maspuniji maorivhi
- ¼ teaspoon kosher munyu
- 1 tablespoon Dijon masitadhi
- ½ teaspoon yakaomeswa thyme
- Lemon wedges, yekushandira
Kugadzirira
- Preheat oven to 400F.
- Bvisa salmoni muzvikamu 4 zvakaenzana zvakaenzana.
- Isa zvidimbu zveSalmon pane pani yepani yakakonzerwa nechepment pepa.
- Shandisai saroni imwe neimwe nemafuta emuorivhi uye nguva nemunyu.
- Isa hove muchoto uye girai kwemaminitsi gumi.
- Muchidimbu chiduku, funganya Dijon masardu uye omesa thyme uye ivai nechero.
- Mushure memaminitsi gumi ekubika, bhabhasi salmon nemasitadhi-thyme musanganiswa.
- Dzorera hove kuhvini kwemaminitsi mashanu kusvika pamasere, kana kusvika salmon ingopedzerwa.
- Bvisa kubva muchoto uye bvumira kuti ugare kwemaminitsi gumi vasati vashumira.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Nokuda kwekutora zvakasiyana-siyana pane kamukira iyi, wedzera kunhuwira kumadhirudi eDijon ane gonza yeuchi, agave, kana maple syrup. Kana kuti shandura masitadhi zvachose uye shandisa mamwe masukisi akagadzirwa sa pesto, barbecue, kana teriyaki muto; nzira yekubika inoramba yakangofanana.
Kubika uye Kushumira Mazano
Kubika hove salmon kunogona kutyisa kunotyisa asi zvirokwazvo haifaniri kuva. Paunenge uri pamba yehove, ronga zvishoma kudarika pondo yehove uye wobva wabvunza hodha yako yeweve kuti abvise ganda kuitira kuti iwe usingafaniri.
Kuvhara pani pepa nemapepa echinyorwa hachisi kungodzivirira hove kuti dzisanamatira, zvinoita kuti nokukurumidza uye nyore kucheneswa.
Shandisai puroteni iyi pamwe chete neshizha rakasvibirira kana kuti rutivi rwemafuta akazara nokuda kwekuputika-simba rokurwa.
Kuita kuti chikafu ichi chive nehuwandu hwemari, shandisa zvikamu zvakakura zvesaumoni kana zviri kutengeswa uye kusiya zvimwe zvikamu zvakaiswa mufiriji.
Kuti uzvidzivirire, fanira mufiriji usiku hwose. Pop muovheni uye kubika kwekudya kwakanaka mumaminitsi makumi maviri. Nenguva inofamba muchoto chinopisa, slather of muto, uye kudya kwemanheru kuri patafura.