Sabbin Hanyoyi 4 Don Dandano Kifin

Wadatacce

• Marinade
• Zesty Rub
• Sabbin Ganye
• "Cream" miya
• Bita don

Kada ka ji tsoro da tunanin dafa kifi: Yana da nisa mafi sauƙin sunadaran don yin abinci mai daɗi, lafiyayye. Dauke da waɗannan dabaru masu sauƙi don haɓaka dandano, har ma mafi mashahurin shugaba zai iya yin abincin kifi mai ban sha'awa. Fresh salmon, tuna, jan maciji, da halibut sune abubuwan da na fi so, amma kuma kuna iya amfani da waɗannan girke -girke don canza kifin gwangwani zuwa abin ƙyama, abinci mai lafiya.

Marinade

Bacon Quentin

Sauƙaƙan marinade yana ƙara ɗimbin dandano ba tare da adadin kuzari ba. Kifi a cikin wadannan tacos masu dadi suna cikin lemun tsami, cilantro, da kayan yaji - ba za ku taba buƙatar zuwa gidan cin abinci na Mexica don gamsar da sha'awar taco kifin ku ba!

Tacos Kifi mai ban mamaki tare da Tequila-Lime Sauce da Pickled Slaw

Yana hidima: 6

Sinadaran don marinade:

1/4 kofin ruwan lemun tsami (daga 2 zuwa 3 lemun tsami)

Cokali 3 da man zaitun cokali 2 na karin budurwa

2 tablespoons finely yankakken sabo cilantro

1/2 teaspoon ƙasa cumin

1/2 teaspoon barkono cayenne

1/4 teaspoon gishiri teku

1 1/2 fam na farin fillet ɗin kifi, kamar mahi-mahi, jan snapper, ko cod

Sinadaran don slaw:

8 ja ko fari radishes, a yanka a yanka (kusan kofin 1)

1/2 kai ja kabeji, rabi da kuma siraran yankan crosswise (kimanin kofuna 3)

3/4 kofin sukari

3/4 kofin apple cider vinegar

Sinadaran don miya:

1/2 kofin (4 ounces) mara nauyi na Girkanci yogurt

2 teaspoons tequila mai kyau (zaka iya maye gurbin ƙarin ruwan 'ya'yan itace lemun tsami idan ka fi so)

1 teaspoon grated lemun tsami zest da 1 cokali sabo ruwan lemun tsami

1 teaspoons finely yankakken cilantro

Sinadaran don tacos:

12 6-inch tortillas masara

2 lemun tsami, yanke a cikin wedges

Kwatance:

1. Don yin pickled slaw, whisk da sukari da apple cider tare a cikin wani matsakaici kwano. Ƙara radishes da kabeji, rufe tam da filastik kunsa kuma a sanyaya aƙalla sa'o'i 3 kuma zai fi dacewa da dare.

2. Don marinate kifi, whisk ruwan 'ya'yan itace lemun tsami, man zaitun, cilantro, cumin, cayenne, da gishiri tare a cikin kwano mai matsakaici. Ƙara fillet ɗin kifi kuma juya zuwa gashi. Rufe kwanon da filastik kunsa kuma sanya a cikin firiji don akalla awa 1 ko har zuwa awanni 3.

3. Don miya, whisk yogurt, tequila, zest zest da juice, da cilantro tare a cikin karamin kwano. Rufe da filastik kunsa da kuma firiji har sai an yi hidima.

4. Casa gawayi ko gas zuwa zafi mai yawa ta bin umarnin mai sana'anta, ko kuma dumama kwanon ruɓaɓɓen baƙin ƙarfe mai zafi. Yi amfani da tawul na takarda da tsummoki don man shafawa da gemu tare da sauran man canola. Cire kifin daga marinade da gasa ba tare da juya ba har sai da tabbaci kuma ba tare da kullun ba, tsawon minti 4 zuwa 5. Canja wurin kifi zuwa farantin karfe kuma a raba shi zuwa yanki mai girman cizo.

5. Sanya tortillas kuma kunsa cikin tawul ɗin takarda. Sanya kan faranti da microwave a cikin matakan 10-na biyu (kusan sakan 30 gaba ɗaya), duba tsakanin tsaka-tsaki don ganin ko sun wartsake kuma sun yi sauƙi.

6. Don hidima, raba kifi tsakanin tortillas. Top tare da wasu kayan kabeji da radish slaw da hidima tare da tequila miya da sabo lemun tsami wedge.

Recipe ya dace daga Kyawawan Dadi by Candice Kumai, Rodale Books, 2012

Hoton hoto: Quentin Bacon

Zesty Rub

Candice Kumai

Don ɗanɗano ɗanɗano mai daɗi, gwada shafa shi da haɗin citrus zest da ganye kafin yin burodi a cikin takarda takarda. Wannan gogewar “rigar” mai daɗi tana cike da ƙanshi kuma an ba ta tabbacin burge ko da masu shakkun masu cin kifi.

Halibut da Papillote

Yana hidima: 4

Sinadaran:

1 part lemun tsami zest

1 part orange zest

1 ɓangaren paprika kyafaffen

1 kashi bushe oregano

2 teaspoons ruwan 'ya'yan itace orange

Gishirin teku

4 (4-ounce) fillet na halibut

1 kwai, tsagwaron tsiya, don wanke kwan

Kwatance:

1. Preheat tanda zuwa digiri 450. Ninka guda huɗu na takarda mai inci 10 cikin rabi. Yanke kowane takarda a cikin rabin zuciya, kiyaye gefen da aka lankwasa, ta yadda idan ta buɗe ta zama cikakkiyar zuciya.

2. A cikin karamin kwano, hada sinadarai 6 na farko don yin rigar.

3. A gefe ɗaya na takarda mai siffar zuciya, sanya fillet da saman tare da 1/4 na rigar shafa cakuda.

4. A goge gefen takarda ɗaya da wanke ƙwai. Ninka rabin fakitin fakitin akan kifi. Fara daga saman zuciya fara yin folds tare da gefen, goge takarda tare da wanke kwai a duk lokacin da aka naɗe shi don ƙirƙirar fakiti tare da kifi a rufe. Kowane ninki ya kamata ya mamaye na baya.

5. Sanya fakitin halibut a kan takardar burodi da gasa na tsawon minti 8.

6. Cire daga tanda. Yin amfani da almakashi masu kaifi, yanke buɗaɗɗen buɗewa a saman kowane fakiti, yin taka tsantsan don kada ku ƙone kanku akan tururi. Ninka gefen da aka yanke a baya don fallasa kifin. Ku bauta wa kuma ku more!

Recipe ya dace daga Dafa Kanku Sexy by Candice Kumai, Litattafan Rodale, 2012

Darajar hoto: Candice Kumai

Sabbin Ganye

Candice Kumai

Fresh ganye kamar Basil, oregano, thyme, da tarragon, ba kawai ƙara wani m kashi na dandano ga kifi, suna kuma cushe da lafiya antioxidants da bitamin. Wannan pesto mai haske, wanda aka yi da almonds da Basil (babu cuku mai kitse da pine kwayoyi), nau'i-nau'i daidai da kowane tasa na kifi don dandano mai dadi ba tare da kitsen mai ba.

Skinny Almond Pesto

Yi: 1 zuwa 1 1/2 kofuna waɗanda pesto

Sinadaran:

3 kofuna waɗanda sabbin ganye na Basil, an cire mai tushe

1/2 kofin dukan raw almonds

1 tafarnuwa albasa, kusan yankakken

3/4 teaspoon gishiri na teku

1/2 kofin karin budurwa man zaitun

Ruwan lemun tsami guda 2

Kwatance:

1. Sanya Basil, almonds, tafarnuwa, da gishirin teku a cikin injin sarrafa abinci da bugun jini don haɗuwa.

2. Da zarar sinadaran sun ɗan ɗanɗano, sannu a hankali ƙara a cikin man zaitun, yana aiki har sai an gama yankakken cakuda amma har yanzu yana da laushi, kusan minti 1. Pulse a cikin ruwan 'ya'yan lemun tsami.

3. Ajiye a cikin akwati da aka kulle ko kwalba har zuwa mako 1.

Taliya mai sauƙi mai sauƙi tare da Tuna da Skinny Almond Pesto

Yana hidima: 2

Sinadaran:

1/2 akwatin (8 ozaji) harshe, dafa shi da sanyaya

1 iya albacore tuna a cikin man zaitun, drained

Cokali 2 na karin man zaitun

1/2 kofin Skinny Almond Pesto

1 kofin daji arugula 1/2 kofin Basil ruwan 'ya'yan itace lemun tsami da zest Sea gishiri

Kwatance:

1. A cikin babban kwano, a jefa dafaffen dafaffen abinci da sanyaya da pesto da man zaitun, sannan a jefa cikin gwangwani gwangwani, a fasa tarkon da cokali mai yatsa.

2. Zuba dukkan sinadaran da kyau don sutura. Season tare da gishiri na teku da ruwan 'ya'yan lemun tsami da zest don dandana.

3. Sama da daji arugula. Yi faranti ta hanyar amfani da tong da murɗa taliya don ƙirƙirar tsayi akan farantin.

4. Kammala faranti tare da wasu ƙarin arugula strands, sabo basil, da lemon zest.

Darajar hoto: Candice Kumai

"Cream" miya

Candice Kumai

Sauye -sauyen da nake yi a cikin wannan miyar "cream" mara nauyi? Ina amfani da madara mai ƙura maimakon kirim mai nauyi don yanke adadin kuzari yayin da nake kiyaye ɗanɗano mai lalacewa.

Pan-Seared Salmon a cikin Creamy Balsamic Sauce

Yana hidima: 4

Sinadaran:

3 man shanu cokali, raba

2 shallots, yankakken yankakken, zai fi dacewa akan mandoline

2 tafarnuwa cloves, fasa

1/4 kofin rage-sodium soya miya

1/3 kofin balsamic vinegar

1 iya (12 ozaji) madara mai ƙaƙƙarfan ƙaƙƙarfa

1 (16-oza) kunshin yaren harshe (taliya-kyauta ba tare da abinci ba yana aiki daidai!)

1 laban fillet fillet, an raba shi zuwa kashi 4

Gishirin teku don dandana

2 kofuna arugula

1/2 kofin crushed hazelnuts (na zaɓi)

Kwatance:

1. A cikin matsakaiciyar matsakaici a kan zafi mai zafi, ƙara 1 tablespoon man shanu da albasa. Zufa shallots na kimanin minti 5. Ƙara tafarnuwa kuma ci gaba da dafa har sai launin ruwan kasa, kimanin minti 2 zuwa 3.

2. Ƙara soya miya da balsamic vinegar a cikin kwanon rufi kuma simmer a kan matsakaici zafi na ƴan mintuna. Kashe zafi. Ƙara 1 tablespoon na man shanu da motsawa har sai an cika emulsified. Yin amfani da sieve mai kyau, tace miya, zubar da shallots da tafarnuwa. Ajiye don sanyi.

3. A cikin karamin kwanon rufi a kan matsakaicin zafi, ƙara madara mai ƙura kuma rage shi da rabi. Cire daga zafi. Sanyi kadan.

4. Yayin da madarar da aka kwashe tana raguwa, dafa linguine kamar yadda aka umarta akan kunshin. Iri, girgiza da ruwan sanyi, a ajiye.

5. A cikin kasko mai tsaka-tsaki ko simintin ƙarfe a kan zafi mai zafi, ƙara sauran cokali na man shanu da kifi. Cook salmon a cikin kwanon rufi mai zafi na kusan mintuna 2 zuwa 3 kuma sanya a cikin tanda mai digiri 350 don gamawa na mintuna 5 zuwa 6, ko mintuna 7 zuwa 8 don yin kyau.

6. Don gama miya, hada rage ƙafe madara tare da balsamic / soya sauce cakuda. Whisk don haɗuwa, da kakar tare da gishiri na teku.

7. Don farantin, a sauƙaƙe jefa harshe cikin miya balsamic. Sauƙaƙan jefawa cikin arugula. Top tare da murƙushe hazelnuts, idan ana amfani da shi, kuma a ƙarshe, salmon seared lokacin da aka shirya.

Darajar hoto: Candice Kumai

Bita don