Litsela tse 4 tse ncha tsa ho Latsoa Litlhapi

Litaba

• Marinade
• Zesty Rub
• Litlama tse ncha
• "Cream" sauce
• Tlhahlobo bakeng sa

Se ke oa tšosoa ke mohopolo oa ho pheha litlhapi: Ke protheine e bonolo ka ho fetesisa ho e etsa lijo tse monate, tse phetseng hantle. Kaha o na le maqheka ana a ho eketsa tatso, esita le chef e sa tsoa qala ho etsa sejana sa tlhapi se nosetsang molomo. Litlhapi tse ncha tsa saalmon, tuna, red snapper le halibut ke lintho tseo ke li ratang haholo, empa hape u ka sebelisa lipepe tsena ho fetola litlhapi tse kenngoeng ka makotikoting hore e be lijo tse hlabosang le tse phetseng hantle.

Marinade

Quentin Bacon

Marinade e bonolo e eketsa tatso ea lithane ntle le likhalori tse ngata. Litlhapi tsa li-tacos tsena tse monate li tšeloa ka kalaka, cilantro le linoko - ha ho hlokahale hore u ee reschorenteng ea Mexico ho ea khotsofatsa takatso ea hau ea tlhapi hape!

Li-Tacos tsa Litlhapi tse ntle tse nang le Sauce ea Tequila-Lime le Pickled Slaw

E sebeletsa: 6

Lintho tse ka sehloohong tsa marinade:

1/4 senoelo sa lero la lero la lime (ho tloha lilomong tse 2 ho isa ho tse 3)

3 tablespoons hammoho le likhabapo tse 2 tsa oli ea mohloaare e sa tsoakoang

2 tablespoons khabeloa chopped a hloekileng cilantro

1/2 teaspoon komine ea fatše

1/2 teaspoon pepere ea cayenne

1/4 teaspoon letsoai la leoatle

Lik'hilograma tse 1/2 tsa litlhapi tse tšoeu, tse kang mahi-mahi, red snapper, kapa cod

Lisebelisoa tsa slaw:

Li-radishes tse khubelu kapa tse tšoeu tse 8, tse tšesaane (hoo e ka bang senoelo se le seng)

1/2 k'habeche e khubelu ea hlooho, halofo le halofo e tšesaane (ka linoelo tse ka bang 3)

3/4 senoelo sa tsoekere

3/4 senoelo sa asene ea cider

Lisebelisoa tsa mongobo:

1/2 senoelo (4 ounces) nonfat thota ea yogurt ea Greek

2 tablespoons tequila ea boleng bo botle (o ka nka sebaka sa lero la lime haeba u khetha)

1 teaspoon grated lime zest hammoho le khaba e 1 ea lero la lero la lime

1 di-teaspoon tse khabeloa tse khethiloeng ka cilantro

Lisebelisoa tsa tacos:

Li-tortilla tsa poone tse 12 6-inch

2 lime, li khaotsoe ka likotoana

Litsela:

1. Ho etsa sela e halikiloeng, whisk tsoekere le cider hammoho ka sekotlolo se mahareng. Eketsa radishes le k'habeche, koahela ka thata ka sekoahelo sa polasetiki le refrigerate bonyane lihora tse 3 mme ka ho khetheha bosiu bo le bong.

2. Ho tsamaisa litlhapi, hlakola lero la lime, oli ea mohloaare, cilantro, kumine, cayenne le letsoai hammoho ka sekotlolo se senyenyane. Kenya litlhapi tsa tlhapi ebe u fetohela seaparo. Koahela sekotlolo se koahetsoeng ka polasetiki le refrigerate bonyane hora e le 'ngoe kapa ho fihlela lihora tse 3.

3. Bakeng sa spaghetti, whisk yogurt, tequila, lime zest le lero, le cilantro hammoho ka sekotlolo se senyenyane. Koahela ka sekoahelo sa polasetiki le refrigerate ho fihlela u sebeletsa.

4. mashala a futhumatsang kapa sejo se chesang sa khase mochesong o moholo ho latela litaelo tsa moetsi, kapa futhumatsa pitsa ea tšepe ea tšepe e futhumetseng mochesong o moholo. Sebelisa lithaole tsa pampiri le lithaole ho tlotsa li-grate tsa grill ka oli e setseng ea canola. Tlosa litlhapi ho tloha marinade le grill ntle le ho reteleha ho fihlela o tiile ebile opaque hohle, metsotso e 4 ho isa ho e 5. Fetisetsa litlhapi poleiting ebe o li arola likotoana tse lekanang.

5. Stack tortilla ebe u thatela ka lithaole tse mongobo tsa pampiri. Beha poleiti le microwave ka li-increments tsa metsotsoana e 10 (hoo e ka bang metsotsoana e 30), ho hlahloba pakeng tsa linako ho bona hore na li futhumetse le ho khoneha.

6. Ho sebeletsa, arola litlhapi har'a li-tortilla. Holimo le k'habeche e 'ngoe e khethiloeng le radish slaw mme o sebetse ka sopho ea tequila le khalase e ncha ea lime.

Recipe e fetotsoe ho tloha E monate haholo ka Candice Kumai, Rodale Books, 2012

Setšoantšo sa mokitlane: Quentin Bacon

Zesty Rub

Candice Kumai

E le ho natefisa lesela le bora, leka ho le hlakola ka motsoako oa sehlaha sa lamunu le litlama pele u baka ka pampiri ea letlalo. Setlolo sena se "metsi" se monate se tletse tatso ebile se netefalitsoe ho khahlisa le batho ba jang lipelaelo ka ho fetisisa.

Halibut le Papillote

E sebeletsa: 4

Lisebelisoa:

1 karolo ea lime zest

Karolo e le 'ngoe ea khase ea lamunu

Karolo e le 'ngoe e tsuba paprika

1 karolo e omisitsoeng ea oregano

2 teaspoon lero la lamunu

Letsoai la leoatle

Lifaele tsa halibut tse 4 (4-ounce).

1he, le otloa habobebe, bakeng sa ho hlatsoa mahe

Litsela:

1. Preheat ontong ho likhato tse 450. Tšoaea likotoana tse 'nè tsa pampiri e entsoeng ka letlalo ka halofo. Khaola letlalo ka leng ho etsa halofo ea pelo, 'me lehlakore le phuthiloeng le lule le tiile e le hore ha le phuthuloa le be pelo e felletseng.

2. Ka sekotlolo se senyenyane kopanya metsoako ea pele e tšeletseng ho etsa setlolo se metsi.

3. Ka lehlakoreng le leng la letlalo le nang le sebōpeho sa pelo, beha fillet le holimo ka 1/4 ea motsoako oa metsi.

4. Hlatsoa karolo e le 'ngoe ea letlalo ka ho hlatsoa mahe. Phutha halofo e se nang letho ea letlalo ka litlhapi. Ho qala kaholimo ho pelo qala ho etsa mameno ka lehlakoreng, ho hlatsoa pampiri ka ho hlatsoa mahe nako le nako ha e meneoa ho etsa pakete e nang le litlhapi tse koetsoeng. Lesaka le leng le le leng le lokela ho kopana le le fetileng.

5. Beha lipakete tsa halibut holim'a pampiri ea ho baka ebe o chesa metsotso e 8.

6. Tlosa ka ontong. U sebelisa sekere se bohale, seha lesoba karolong e ka holimo ea pakete ka 'ngoe, u be hlokolosi haholo hore u se ke ua chesa mouoane. Mene metshetshe sehiloeng morao ho pepesa litlhapi. Sebeletsa 'me u thabele.

Recipe e fetotsoe ho tloha Itokisetse Sexy Ke Candice Kumai, Rodale Books, 2012

Setšoantšo sa mokitlane: Candice Kumai

Litlama tse ncha

Candice Kumai

Litlama tse ncha tse kang basil, oregano, thyme le tarragon, ha li kenye feela tekanyetso e matla ea tatso ho litlhapi tsa hau, li boetse li na le li-antioxidants le livithamine tse phetseng hantle. Pesto e bobebe, e entsoeng ka lialmonde le basil (ha ho na chisi e nonneng le linate tsa phaene), e kopane hantle le sejana sefe kapa sefe sa tlhapi bakeng sa tatso e monate ntle le mafura a mangata.

Skinny Almond Pesto

E etsa likotlolo tse 1 ho isa ho 1 1/2 pesto

Lisebelisoa:

Likopi tse 3 tsa basil makhasi a hloekileng, stems e tlosoa

1/2 senoelo sa lialmonde tse tala tse tala

1 garlic clove, e batlang e khethiloe

3/4 teaspoon letsoai la leoatle

1/2 senoelo sa oli ea mohloaare e sa tsoaloang

2 tablespoons e ncha ea lero la lemone

Litsela:

1. Beha basil, lialmonde, konofolo, le letsoai la leoatle ho li-processor tsa lijo le pulse ho kopanya.

2. Hang ha metsoako e batla e le mealy, butle-butle e tšeloa ka oli ea mohloaare, e sebelisoe ho fihlela motsoako o sehiloe ka botlalo empa o ntse o na le botsoako, motsotso o le mong. Hlatsoa ka lero la lemone.

3. Boloka ka hara setshelo sa polokelo se tiisitsoeng kapa nkho ho fihlela beke e le 'ngoe.

Pantry e bonolo ea Pantry e nang le Tuna le Skinny Almond Pesto

E sebeletsa: 2

Lisebelisoa:

1/2 lebokose (li-ounces tse 8) linguine, e phehiloeng ebile e pholile

1 e na le albacore tuna ka oli ea mohloaare, e tšolotsoeng

2 tablespoons oli ea mohloaare e sa tsoakoang

1/2 senoelo sa Skinny Almond Pesto

1 senoelo sa arugula 1/2 senoelo sa basil Lero la lemone le khahla letsoai la Leoatle

Litsela:

1. Ka sekotlolo se seholo, lahlela linguine e phehiloeng le e pholileng ka pesto le oli ea mohloaare, ebe u akhela tuna ea makotikoting, u pshatle tuna ka fereko.

2. Lahlela metsoako eohle hantle ho e apesa. Eketsa letsoai la leoatle le lero la lemone le zest ho latsoa.

3. Holimo le arugula e hlaha. Pate ea poleiti ka ho sebelisa lipepa le ho sotha pasta ho etsa bophahamo poleiting.

4. Qetella lipoleiti ka likhoele tse seng kae tsa arugula, basil e ncha, le lemon zest.

Setšoantšo sa mokitlane: Candice Kumai

"Cream" sauce

Candice Kumai

Ho feto-fetoha ha ka ka bolotsana ka sopho e khutsufalitsoeng ea "tranelate"? Ke sebelisa lebese la mouoane ho e-na le tranelate e boima ho fokotsa likhalori ha ke ntse ke boloka tatso e bolileng.

Salmone e Chesitsoeng ka Pan-Seared ka Sauce ea Balsame ea Creamy

E sebeletsa: 4

Lisebelisoa:

3 tablespoons botoro, e arotsoe

Li-shallots tse 2, tse tšesaane, haholo-holo ho mandoline

2 cloves ea konofolo, e pshatlehileng

1/4 senoelo se fokolitsoeng-sodium soy sauce

1/3 senoelo sa asene ea balsame

Lebese le le leng (li-ounces tse 12) le nang le mafura a tlaase a mouoane

1 (16-ounce) package linguine (li-pastas tse se nang gluten li sebetsa hantle joalo!)

Lik'hilograma tse 1 tsa salmone, tse arotsoeng ka li-servings tse 4

Letsoai la leoatle ho latsoa

Likopi tse 2 arugula

1/2 senoelo sa makotomane a pshatlehileng (ho ikhethela)

Litsela:

1. Ka sekotlolo se senyenyane ka mocheso o mofuthu, eketsa 1 tablespoon botoro le shallots. Mofufutso shallots bakeng sa metsotso e ka bang 5. Kenya konofolo mme u tsoele pele ho pheha ho fihlela e sootho, metsotso e ka bang 2 ho isa ho e 3.

2. Kenya moriana oa soya le asene ea balsame ho 'pan' me u omelle holim'a mocheso o mofuthu metsotso e seng mekae. Tlosa mocheso. Kenya khaba e 1 ea botoro 'me u hlohlelletse ho fihlela emulsified ka botlalo. U sebelisa sieve e ntle, senya sauce, lahla shallots le konofolo. Behella ka thoko ho phola.

3. Ka sekotlolo se senyenyane holim'a mocheso o mofuthu, eketsa lebese la mouoane 'me u le fokotse ka halofo. Tlosa mochesong. Ho pholile hanyane.

4. Ha lebese la mouoane le ntse le fokotseha, pheha linguine joalokaha u laetsoe sephutheloana. Hlakola, tšoha ka metsi a batang, 'me u behelle ka thōko.

5. Ka pane e mahareng e sauté kapa cast-iron skillet holim'a mocheso o mahareng-o phahameng, eketsa khaba e setseng ea botoro le saalmone. Pheha salmon ka pane e chesang ka metsotso e ka bang 2 ho isa ho e 3 'me u kene ka ontong ea 350-degree ho qeta metsotso e 5 ho isa ho e 6, kapa metsotso e 7 ho isa ho e 8 bakeng sa ho etsoa hantle.

6. Ho qeta mongobo, kopanya lebese le fokotsehileng la mouoane le motsoako oa moriana oa balsame / soya. Whisk ho kopanya, le nako le letsoai la leoatle.

7. Ho plate, lahlela linguine habobebe ka sauce ea balsame. Kenya arugula hanyenyane. Holimo ka makotomane a pshatlehileng, haeba u sebelisa, 'me qetellong, salmon e chesitsoeng ha e se e loketse.

Setšoantšo sa mokitlane: Candice Kumai

Tlhahlobo bakeng sa