Salmon e tsubiloeng ha se monko o monate feela, empa hape ke sehlahisoa se phetseng hantle haholo. Li-acid tse ngata tsa mafura a Omega-3 li loketse metabolism ea cholesterol mme li na le boikarabello bakeng sa methapo ea mali e phetseng hantle.
Protein e eketsa ho chesa mafura le ho ntša amino acid tyrosine, e theohelang ho norepinephrine le dopamine ("hormone ea thabo"). Ke lijo tse nepahetseng bakeng sa phepo e phetseng hantle, e nang le carb e tlase le ho qala ho chesa mafura.
Lithako
- oli e meng ea mohloaare;
- Onion e nyane;
- Li-shallots tse 2;
- Ligrama tse 150 tsa salmon e tsubelletsoeng;
- Ligrama tse 80 tsa chisi ea tranelate;
- Mahe a 6;
- Liprotheine tse 8
- letsoai le pepere ho latsoa;
- Li-supu tse 3 tsa lebese;
- Khaba e 1 ea kofi 12%.
Lisebelisoa tsa li-servings tse 6. Nako ea ho pheha e nka metsotso e 40.
Ho pheha
1.
Preheat ontong ho ea ho likhato tse 180 (mode convection). Tšela oli e nyane ea mohloaare ka pane ebe oe beha ka mocheso o bohareng.
2.
Nka thipa e bohale le boto ea chopping. Ebola onion ebe u e khaola ka li-cubes tse nyane. Pheta ka marang-rang le mefuta ea 2 ea lieie bakeng sa metsotso e 2-3 ka pane le oli e nyane ea mohloaare ho fihlela e hlakile.
3.
Ha lieie le mosetare li halikiloe, re tla pheha salmon. Khaola salmon ea hau e tsubelletsoeng likoto hoo e ka bang 0.5 cm, ebe u eketsa salmon ho pan ea onion. Joale noka ka letsoai le pepere le Fry motsotso o mong. Tšoara letsoai ka hloko, kaha salmon e letsoai haholo. Ka boeena, nke ke ka tšela letsoai le ka mohla.
4.
Ha motsotso o felile, tlosa pane ho tsoa mocheso ebe o e tlohela e pholile. Kopanya lebese, botoro, mahe le basoeu ba lehe ka sekotlolo se arohaneng le whisk. Ha tsohle li kopantsoe, eketsa chisi ea tranelate.
5.
Hona joale o tla hloka mefuta e tšeletseng bakeng sa li-muffin kapa ho baka. Kolobetsa liforomo ka oli ea mohloaare ebe u tšela salmon e tsubang ho tsona. Haeba u sebelisa hlobo ea muffin, ho molemo ho sebelisa silicone. Ha u hloke hore u li tlatsetse.
6.
Tšela motsoako oa lehe ka tlhapi. Koaha ka ontong metsotso e 25 ho likhato tse 180 ka mokhoa oa convection.
Lijo tse lokiselitsoeng
7.
Tlosa sejana ka ontong, fafatsa le parsley ebe u sebeletsa. Ho thabela takatso ea lijo!
