Dill iyo labeen dhanaan ayaa la isku daraa si ay u sameeyaan dusha sare ee saliidda fudud ee la dubay. Cuntadani waxay ku baaqeysaa hilibka salmon, laakiin lafaha salmon waa la bedeli karaa. Haddii aad isticmaasho maraqa, ku sii daa qiyaastii 6 wiqiyadood oo adeeg ah. Salmon baradhada (1-dhumucdiisu waxay noqonaysaa 6 ilaa 8 wiqiyadood) *
Baradhada, quinoa ama couscous waa suxuunta dhinaca sare leh si ay ugu adeegaan salmon. Khudaarta (iyo digirta) ee si gaar ah ugu wanaagsan oo leh salmon waa asparagus, qajaarka, digirta, isbinaajka ama chard, kaabajka cas, iyo samir.
Rashinka la xiriira
Salmon fudud oo la dubay leh Garlic
Salmon Fillets leh leh Brown Sugar-Pecan Glaze
Waxa aad u Baahantahay
- 4 qashinka saliida ah ama laysugu wadaago, qiyaastii 1 1/2 ilaa 2 rodol
- 2 qaado qaado liin macaan
- 1 qaado oo aad u jilicsan basasha
- 1/4 qaado oo cusbo ah, ama dhadhan
- qashinka basbaaska bacrimiga ah, ama dhadhamin
- 1/4 koob oo ah labeen dhanaan (dufanka buuxa waa mid aad u badan, laakiin waxay isticmaali kartaa baruurta la yareeyey)
- 1 qaado shiidan jilicsan oo jilicsan
- 1/2 qaado shinac leh
- liin
Sida loo sameeyo
- Kuleylka foornada ilaa 350 F (180 ° C / Gas 4). Ku dabool hoose hoose ee saxanka qashinka lagu dubo.
- U diyaari salboonka salmon ee saxanka wax lagu dubo.
- In baaquli yar yar oo isku dar ah liin iyo basasha; ku rusheeyo qiyaas 2 qaado oo ka badan maraqa salmon kasta. Xilliga milixda iyo basbaaska dhulka madow.
- Dubo, qaawan, qiyaastii 20 daqiiqo, ama ilaa kalluunka si sahal ah u foorno fargeeto. **
- Ka saar foornada; ku faafi kariimka labeen dhadhanka salmon. Daadi leh liin iyo dill.
- Ku noqo foornada 3 daqiiqo.
- U diyaari salmon cusbada kulul leh liinta.
Dhinacyada la soo jeediyey:
* American Heart Association waxay u aragtaa mid ka mid ah adeega kalluunka, hilibka, ama digaaga inuu noqdo 2 ilaa 3 wiqiyadood oo la kariyey.
** Kalluunka waa in la kariyaa heerkulka ugu yar ee 145 ° F (62.8 ° C).
Ilaha
Ururka wadnaha American. Waa maxay adeegiddu?
USDA. Jaangooyaha heerkulka ugu hooseeya ee gudaha
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 492 |
| Total Fat | 26 g |
| Fatuurad la ruxay | 6 g |
| Fat | 8 g |
| Kolestarool | 160 mg |
| Sodium | 285 mg |
| Carbohydrateska | 8 g |
| Fiber diirran | 2 g |
| Protein | 55 g |