Salmonkan waxaa lagu qallajiyaa walxaha Aasiyada-style-ka leh dabiiciga iyo kulaylka ku filan si uu u siiyo wax yar. Wanaagsan munaasib kasta iyo hab aad u fiican si aad uhesho doorasho caafimaad leh. Ku darso khudradda la dubay, bariiska brown, ama quinoa.
Waxa aad u Baahantahay
- 4 6-wiqiyadood oo ah basbaaska salmon (ama bacaha)
- Wixii Marinade:
- 1/4 koob / 60 mL
- saliida lowska (isticmaal saliidda cuntada sida beddelaadda)
- 2 qaado / Suugo soy ah 30 ml
- 2 qaado / 30 mL
- balsamic balsamic
- 2 qaado / 30 ml basasha cagaaran (jarjaran)
- 1 qaado qaado / 15 mL sambal bacar ah (ama 1 qaado shaah / 5 mL oo ah jajabyo)
- 2 qaado shaah / 10 mL
- sonkorta bunni
- 1-2 xabo oo toon ah (duqadda)
- 1 qaado shaah / 5 mL kufin jilicsan
- 1 qaado shaah / 5 mL saliid
- 1/2 qaado shaah / 2.5 milix oo cusbo ah
Sida loo sameeyo
1. Isku dey maadooyinka marinade ee baaquli yar yar ilaa sonkorta iyo milixdu ay kala direen. Salmon saaro bac aad u weyn oo bata (ama laba, haddii loo baahdo). Daadi marinade isku dar ah oo sare, hubi in kalluunka si fiican loo daboolay. Ka ilaali hawada dhamaan bacda iyo shaabadda. Ku rid qaboojiyaha si aad u marineyso ilaa 1 saac.
2. Isku-dubbarid kuleylka kuleylka sare. Xaqiiji in aad saliidda si fiican u shiddo ka hor inta aan la cunin kalluunka. Tani waxay kalluunka ka ilaalinaysaa inta uu socdo geedi socodka karinta.
3. Ka saar kalluunka ka samee boorsada iyo meel kulaylka kulul. Cadayga si xor ah ula maro qaar ka mid ah marinade iyo iska tuur inta kale. Karkari kuleyl aad u sarreeya illaa 4 ilaa 5 daqiiqo dhinac ama ilaa inta laga gaarayo (inta u dhexeysa 145-150 digrii F.). Waqtiga way kala duwanaan kartaa sababtoo ah dhumucda kaluunka.
4. Marka kalluunka la kariyo, ka saar shucaac una adeegso dhinacyada aad jeceshahay.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 532 |
| Total Fat | 32 g |
| Fatuurad la ruxay | 6 g |
| Fat | 13 g |
| Kolestarool | 114 mg |
| Sodium | 870 mg |
| Carbohydrateska | 16 g |
| Fiber diirran | 1 g |
| Protein | 43 g |