Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 219
Letlalo - 13g
Carbs - 3g
Protheine - 23g
Kakaretso Nako ea 35 metsotso
Lokisetsa metsotso e 15 , Cook metsotso e 20
Litšebeletso 4 (li-ounite tse 3 ka 'ngoe)
Litlhapi le linate ke karolo ea pelo ea phepo e nepahetseng ho thusa ho fokotsa khatello ea mali. American Heart Association e khothalletsa ho ja bonyane litšebeletso tse peli tsa tlhapi ka beke. Salmon e na le pelo e phetseng hantle, e nang le omega-3 fatty acid , e tsejoang ho thusa ka k'holeseterole e lekaneng.
Salmone e na le mefuta e mengata le e bonolo ho e lokisetsa ka li-seasoning le litlama feela, empa haeba u batla ho fumana phepo e ncha e monate, salmon ena ea pesto ke phetoho e monate. Pesto e entsoe ka mekhabiso e seng mekae feela 'me e tlaase haholo ho sodium ho feta mefuta e sa rekiloeng ea thepa.
Li-pistachios tse khethiloeng li kenyelletsa monokotšoaane o motle le setlolo se setle hantle ka tlas'a broiler holimo ho pesto. U ka etsa kakaretso eohle ho tloha qalong ho fihlela qetellong ka metsotso e 30 'me u sebetse ka lehlakoreng la li-veggies bakeng sa lijo tse khotsofatsang.
Lijo
- 1/2 makhasi a basil
- 2 tablespoons parmesan chisi, e ncha grated
- 2 cloves garlic, peeled
- 1/2 teaspoon pepere e ntseng e qhibiliha
- 1 lemon, juiced
- 3 tablespoons oli ea mohloaare
- Li-ounces tse 12 tse ncha hamonate
- 1 lemon
- 1/3 senoelo sa pistachios e sa tsitsang, e sirelelitsoeng le e khaotsoeng hantle
Litokisetso
Ho etsa pesto, kopanya basil, parmesan, konofolo, pepere, le lero la lero la lemone ka mokhoa oa lijo. Phunya ho fihlela ho kopantsoe, ebe o qhoma ha o ntse o phunyeletsa oli ea mohloaare ho fihlela o fihla ho pesto e tsitsitseng.
Ho etsa saalmon, ho tlosa preheat ho 400F. Tšoaea lepa ea ho baka ka foil le sebaka sa salmon ka holim'a foil.
Squeeze lemon holim'a salmon. Hasanya 1/4 senoelo sa pesto ka holim'a saalmon, ebe u hatella pistachios.
Boha ka metsotso e 8 ho isa ho e 10, ho itšetlehile ka botenya ba saalmon. Fana ka oli e le hore u kokotse 'me u behe tlas'a broiler metsotso e 5 ho isa ho e 8, kapa ho fihlela ka holimo crispy le saalmone li phehoa ho ea mocheso oa hau.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Phofo ea setso e entsoe ka basil, empa u ka sebelisa litlama tse ling tse kang mint kapa meroho e kang khale kapa sipinake.
Haeba u se na pistachios, sebelisa lialmonde tse khethiloeng kapa walnuts.
Leka recipe ena le mefuta e meng ea litlhapi tse phelang hantle , tse kang cod.
Litlhahiso tsa ho pheha le ho sebeletsa
Ha litlhapi li ntse li pheha, fofa meroho 'me u phehe li-quinoa ho ea sebetsa le eona.
U se ke ua fafatsa foil eo ka ho pheha spray pele u beha salmone ho eona. Sena se tla etsa hore letlalo le be le letlalo, ho etsa hore ho be bonolo ho arola litlhapi letlalong. Ho tlosa salmon habonolo letlalong, slide spatula pakeng tsa letlalo le nama, ho phahamisa holimo ho hanyenyane feela.
U ka etsa li-double pesto le ho boloka ka sehatsetsing sa hau lijo tse ling, kapa u ka li qeta ka sekontiri sa leqhoa le ho kenya kahare ea gorose ho tsoa ka lehare, kamoo u hlokang kateng.