Ku diyaarso tuna qamriga dufan leh oo bariis ah ama bariis iyo salad saliideed ah ama cagaarka guga cusub (tusaale, ilmaha kale, arugula, isbinaajka, iwm.). Iska ilaali, si kastaba ha noqotee, in aadan adigu u jajabneyn adigoo ujirta waqti dheer - nasiib daro, hilibka doofaarka oo wanaagsan oo aan la karin ayaa ah mid aan wanaagsaneyn oo la kariyey. Cunto ka badan tan dhexdhexaad ah waxay keeni kartaa in la qalajiyo kalluunka oo leh dhar iyo dhadhan badan sida tuna qasacadaysan.
Malaha mustabashada Dijon wuxuu ku darayaa qadarka saxda ah ee dhadhanka loo yaqaan 'tuna steaks'. Haddii aad u adeegeysid tuna saladh, waxaad tixgelisaa balwad qallafsan Dijon ama dharka saliida iyo isku dhafka oo aan isku qarin karin dhadhanka tuna.
Haddii aysan aheyn diirimaad ku filan in la dubo, tixgeli broiler. Qalabaynta dabaysha qadhaadh ee qiyaastii 4 inji oo laga soo bilaabo ilka kuleylka 6 ilaa 8 daqiiqo, oo badhkeed u rogaya labada dhinacba.
Waxa aad u Baahantahay
- 1 illaa 1 1/2 oo kg ah oo lagu iibsado tuna ama busteyaal
- 2 qaado oo malab ah mustab
- 1 qaado qaado
- saliid dahab ah oo bikrad ah
- 2 qaado shaah suugo
- 2 qaado oo bariis khaldi khal iyo khal cad
Sida loo sameeyo
- Qiyaastii 1 ilaa 2 saacadood ka hor inta aan la shiileynin, ku rid tuunta ku jirta baaquli dhalada.
- Isku dar maaddooyinka marinade (caruusadda malab, saliid saytuun, suugo soy ah, iyo bariis khamri ama khal cad); ku shub tuubada oo u jeedi si aad u hubiso in dhammaan walxaha si fiican loo daboolay.
- Daboolka ku dabool bacda caaga ah iyo qaboojiyaha illaa iyo wakhtigaas si aad u kariso.
- Daadi nalka nadiifka ah ama weel shaandho leh oo leh daawo aan wax ku dhegeynin ah ama ku dhaji saliidda cuntada.
- Kala dari daboolka dusha kulaylka illaa 5 ilaa 7 daqiiqo, ama illaa laga daboolo dibedda iyo weli qadka dhexe.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 286 |
| Total Fat | 10 g |
| Fatuurad la ruxay | 2 g |
| Fat | 4 g |
| Kolestarool | 64 mg |
| Sodium | 460 mg |
| Carbohydrateska | 9 g |
| Fiber diirran | 0 g |
| Protein | 38 g |