Lokhu Kuphekwa kweSalmon ngeLemon nemifino Ethosiwe kuyisidlo esinokulinganisela, esinokunambitheka okuhle, okwenziwa kalula. I-salmon iphekwa ize ibe nomusa futhi ihlukaniseke, kanti imifino iphekwa kahle. Ukucindezela kwejusi kalamula omusha kuhlanganisa konke, kwakha isidlo esinempilo esilungele izidlo zakusihlwa phakathi nesonto kanye nezikhathi ezikhethekile.
Izithako
- Amaphisi ama-4 e-salmon (cishe i-150g lilinye), elinesikhumba noma elingenasikhumba
- Izinkezo ezi-2 zamafutha omnqumo, kanye nezinye zokufafaza
- Ipuuni elilodwa likasawoti (lungisa ngokunambitha)
- Isigamu sepuuni lepepper emnyama
- Ilamula eli-1, igxolo nejusi (kanye nezinye izingcezu uma uthanda)
- Izigaxa ezimbili zikagalikhi, ochotshoziwe
- Ipuuni elilodwa le-oregano eyomile noma i-thyme (ngokuzikhethela)
- Izinkomishi ezi-2 zemifino exubile, enqunywe (isib. i-courgettes, i-bell peppers, u-anyanisi, i-broccoli florets)
- Inkomishi e-1 yotamatisi we-cherry, wonke noma uhlukaniswe phakathi
Ukwengeza Okungakhethwa
- I-Chilli flakes ukuze kube nokushisa okuncane
- Amakhambi amasha (i-basil, i-dill, noma i-parsley) ukuze kuhlobiswe
- Ushizi we-Feta, oqoshiwe phezu kwemifino
Iziqondiso
1. Shisisa ihhavini kusengaphambili
Shisisa ihhavini lakho libe u-200°C (400°F). Faka ishidi lokubhaka elikhulu noma isitsha ngephepha lokubhaka noma ulifake kancane uwoyela ukuze uvimbele ukunamathela.
2. Lungiselela Imifino
Sika imifino exubile ibe yizicucu ezinosayizi ofanayo ukuze ipheke ngokulinganayo. Yibeke eshidini lokubhaka elilungisiwe bese ufafaza isipuni esisodwa samafutha omnqumo. Faka kancane usawoti kanye nepepper, uhlanganise ukuze ihlanganiseke. Yisakaze ngendlela eyodwa.
3. Qala Ukuthosa Imifino
Faka ithreyi lemifino ehhavini bese uyithosa cishe imizuzu engu-10–15, kuye ngosayizi wezingcezu. Lokhu kubenza baqale ukupheka ngaphambi kokungeza i-salmon, kuqinisekise ukuthi konke kuphela ukupheka ngesikhathi esifanayo.
4. Faka Isinongo ku-Salmon
Esitsheni esincane, hlanganisa:
- Isipuni esi-1 samafutha omnqumo
- Ipuuni eli-1 likasawoti (noma ngokunambitha)
- Isigamu sepuuni lepepper emnyama
- Igxolo lelamula eli-1
- Ijusi yesigamu se-lemon (noma ngaphezulu ngokunambitha)
- Izigaxa ezimbili zikagalikhi ochotshoziwe
- Ipuuni eli-1 le-oregano eyomile noma i-thyme (uma uthanda)
Thepha amafillet e-salmon ome ngephepha lasekhishini. Faka noma gcoba ingxube efakwe isinongo ngokulinganayo phezu kwefillet ngalinye.
5. Faka i-Salmon ethreyini
Khipha imifino ehhavini. Yisunduzele ohlangothini olulodwa lwethreyi (noma uyihlelele nxazonke), ushiye isikhala phakathi nendawo. Beka amafillet e-salmon ethreyini, isikhumba sibheke phansi uma usebenzisa amafillet anesikhumba. Sakaza utamatisi we-cherry nxazonke kwe-salmon uma uwasebenzisa.
6. Bhaka Kude Kuphele Ukupheka
Buyisela ithreyi ehhavini bese ubhaka eminye imizuzu engu-12–15, noma kuze kube yilapho i-salmon ishubile futhi ihlukaniseka kalula ngemfoloko. Amafillet aminyene angadinga umzuzu owengeziwe noma emibili. Bheka imifino, uyinyakazise uma kunesidingo ukuze ungashisi.
7. Qedela Bese Uphaka
Khipha ithreyi ehhavini. Uma ufuna ukunambitheka kwelemon okwengeziwe, cindezela ijusi yesigamu se-lemon esisele phezu kwe-salmon nemifino. Vumela i-salmon iphumule umzuzu owodwa noma emibili, bese uyiphaka.
Iziphakamiso Zokupheka
- Hlobisa ngamakhambi amasha afana ne-dill, i-parsley, noma i-basil ukuze kube nombala okhanyayo.
- Hamba nelayisi eliphelele, i-quinoa, noma isinkwa esiqoshiwe ukuze kube isidlo esikhulu.
- Fafaza enye i-olive oil noma i-balsamic glaze phezu kwemifino uma ukhetha.
Amathiphu Okupheka i-Salmon Ephekwe Kahle
- Khetha i-salmon entsha: Bheka amafillet aqinile, anomswakama anevumba elincane.
- Faka isinongo kahle: I-Salmon iyazuza ekunambithekeni okuhle okufana ne-lemon namakhambi anevumba elimnandi.
- Pheka ezingeni lokushisa elifanele: Ukuze uthole imiphumela engcono kakhulu, hlola i-salmon cishe ngemizuzu engu-12 bese uyikhipha ehhavini lapho ifinyelela izinga lokushisa langaphakathi elicishe libe u-63°C (145°F) engxenyeni ewugqinsi kakhulu.
- Zama ngemifino ehlukene: Ama-courgettes, i-asparagus, izaqathe, noma amazambane amnandi nawo asebenza kahle, kodwa lungisa izikhathi zokuthosa zemifino ewugqinsi.
I-Baked Salmon with Lemon and Roasted Vegetables inikeza ingxube enempilo yama-omega-3 fatty acids, imisoco ebalulekile, kanye nokunambitheka okuhle. Jabulela ubulula besidlo esisodwa esibonakala sinobunkimbinkimbi obanele bephathi yesidlo sakusihlwa kodwa esifinyeleleka kunoma yibuphi ubusuku besonto.
