Li-sardine: Ho tloha ho Hloekisa ho ea ho ho Pheha, Tataiso ea hau ea ho qetela

Author: Joost Nusselder, sengoli sa buka ea pheha ea The Essential Japanese mealner cookbook E nchafalitsoe ka August 3, 2022

Haeba u batla mokhoa o theko e tlaase oa ho eketsa protheine lijong tsa hau, u se ke ua sheba hole le sardine.

Li-sardine ke litlhapi tse nyenyane tse nang le limatlafatsi le mafura a phetseng hantle. Li bonolo ho li pheha, 'me u ka li sebelisa lijana tse fapaneng. Kajeno, ke tla u bontša mokhoa oa ho pheha sardine.

Ke tla boela ke arolelane tse ling tsa diresepe tseo ke li ratang tsa sardine e le hore u ka qala hang-hang.

Sheba buka ea rona e ncha ea ho pheha

Li-recipe tsa lelapa la Bitemybun tse nang le moralo o felletseng oa lijo le tataiso ea recipe.

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Ho Fumana Mehlolo ea Sardane

Li-sardine ke mofuta oa tlhapi e nyenyane, e mafura, 'me e tletse tatso. Ke motsoako o lumellanang le tekanyetso o ka sebelisoang lijong tse fapa-fapaneng, e leng se etsang hore e be tlatsetso e ngata ho lijo leha e le life. Mona ke mabaka a mang a etsang hore sardine e be motsoako o motle oa ho ba le pharyng ea hau:

• Li-sardine li bonolo ebile li bonolo ho li lokisa, li etsa hore e be tse loketseng lijo tse potlakileng.
• Li tla ka makotikoti, ho bolelang hore li na le nako e telele ea bophelo 'me li lula li le teng.
• Li-sardine ke mohloli oa lijo oa tlhaho le o tsitsitseng o ka fumanoang sebakeng sa heno.
• Ke motsoako o ka sehloohong oa lijana tse ngata, ho tloha ho salate ho ea ho sushi.
• Li-sardine ke tlhapi e mafura, ho bolelang hore lia tlatsa 'me e ka ba khetho e ntle ea lijo tsa motšehare kapa lijo tsa motšehare.
• Li ka halikiloe, li halikiloe, kapa tsa fanoa ka monate kapa li monate, e leng se etsang hore e be motsoako o fapaneng o lumellanang le boemo leha e le bofe ba tatso.

Tse Ling tsa Lipepepe tse Monate tsa Sardine ke life?

Li-sardine li ka sebelisoa lijana tse fapa-fapaneng, ho tloha ho salate ho ea ho sandwich. Mona ke litlolo tse monate tsa sardine tseo u ka li lekang:

• Salate ea Sardine: Kopanya li-sardine tse ka makotikoting le lero la lemone, oli ea mohloaare, le metsoako eo u e ratang ea salate bakeng sa lijo tse monate le tse phetseng hantle.
• Sardine Sushi: Sebelisa sardine ho e-na le litlhapi tse tala ka har'a meqolo ea hau ea maiketsetso ea sushi bakeng sa khetho e ntle ea paleo.
• Sardine Cauliflower Cream: Kopanya sardine e entsoeng ka makotikoting le cauliflower e phehiloeng le tranelate bakeng sa sauce e monate le e monate ea pasta.
• Sicilian Sardine Zoodles: Saute sardine e entsoeng ka makotikoting ka li-noodle tsa zucchini, artichokes le mohloaare o motšo bakeng sa lijo tse monate le tse phetseng hantle.

Joang ho Natefeloa ke Sardines?

Li-sardine li ka natefeloa ka litsela tse ngata tse fapaneng. Malebela ke ana a ho kenyelletsa sardine lijong tsa hau:

• Sheba leibole ha u reka li-sardine tse ka makotikoting ho etsa bonnete ba hore li fumaneha ka mokhoa o tsitsitseng.
• Sebeletsa li-sardine ka lemon kapa litholoana tse ling tsa lamunu ho ntlafatsa tatso ea tsona.
• Leka litlolo tse fapaneng ho fumana sejana sa sardine se phethahetseng bakeng sa hau.
• Sebelisa li-sardine sebakeng sa mefuta e meng ea litlhapi lijong tseo u li ratang haholo.
• Natefeloa ke li-sardine e le khetho e potlakileng le e bonolo ea mots'eare kapa lijo tsa mantsiboea.

Ho lokisa Sardine bakeng sa ho pheha

• Hlatsoa li-sardine tse ncha tlas'a metsi a batang 'me u li omelle ka lithaole tsa pampiri.
• U sebelisa thipa e bohale, khaola hlooho ea sardine 'me ue lahle.
• Mathisa thipa ka mpeng ea tlhapi 'me u tlose mala le litho tse ling tse ka hare.
• Tlosa sekala ka ho tšoara sardine ka mohatla le ho phunya sekala ka thipa, ho sebetsa ho tloha mohatleng ho ea hloohong.
• Hlatsoa li-sardine hape tlas'a metsi a batang ho tlosa sekala kapa litšila tse setseng.
• Omisa li-sardine ka lithaole tsa pampiri ebe u li beha ka thōko.

Ho Seha le ho Lokisetsa

• U sebelisa thipa e bohale, etsa sekhahla se senyenyane mpeng ea sardine 'me u tlose masapo ka ho a ntša ka bonolo ka menoana ea hau.
• Haeba o lakatsa, khaola li-sardine likotoana tse nyane bakeng sa ho pheha habonolo kapa ho sebeletsa.
• Lokisetsa marinade ka ho kopanya likhaba tse 2 tsa oli ea mohloaare, 1 tsp ea letsoai la leoatle, 1 tsp ea pepere e ncha e sa tsoa khuoa, 2 cloves ea konofolo e halikiloeng, 1 tsp ea oregano e omisitsoeng, 1 tsp ea thyme e omisitsoeng, le lero la lemone e le 'ngoe. .
• Lokisetsa li-sardine ka sejana se sa tebang sa ho baka ka sekhahla se le seng 'me u tšele marinade holim'a tsona, ho etsa bonnete ba hore li apesa e mong le e mong ka tsela e tšoanang.
• Koahela sejana ka sekoahelo sa polasetiki 'me u lumelle li-sardine hore li tsamaee ka sehatsetsing bonyane metsotso e 30, kapa ho fihlela lihora tse 2 bakeng sa liphello tse ntle.

Litlhahiso tsa ho pheha

• Preheat grill ho mocheso o phahameng 'me hanyenyane oli ea li-grate.
• Tlosa li-sardine ho tloha marinade 'me u li behe holim'a grill, lehlakoreng la letlalo fatše.
• Grill li-sardine ka metsotso e 2-3 ka lehlakoreng le leng, kapa ho fihlela li phehiloe 'me letlalo le le crispy.
• Ntle le moo, beha li-sardine holim'a terei ea marotholi 'me u li chese ka ontong e futhumetseng ka 375 ° F bakeng sa metsotso e 10-12, kapa ho fihlela li phehiloe.
• Sebeletsa li-sardine tse phehiloeng li chesa, li khabisitsoe ka litlama tse sa tsoa khaoa le ho pepeta lero la lemone.

E-ba le Boqapi ka Li-Sardine: Li-recipe tse monate le tse bonolo

U batla lijo tsa kapele le tse bonolo tse phetseng hantle? U se ke ua sheba ho feta li-sardine tse halikiloeng ka litapole le lihoete. Mokhoa oa ho e etsa ke ona:

• Preheat ontong ea hau ho ea likhato tse 400 F.
• Ebola 'me u khaole litapole tse 2 tse nyenyane le lihoete tse nyenyane tse 2 likotoana tse 1-inch.
• Khaola 1 eiee e khubelu 'me u khaole likotoana tse nyane.
• Hlakola li-clove tse 2 tsa konofolo.
• Beha meroho e khaotsoeng le konofolo holim'a rack ea ho baka 'me u noe letsoai le pepere.
• Tšela oli ea mohloaare 'me u chesoe metsotso e 20.
• Tlosa rack ho tloha ka ontong 'me u kenye kotikoti e le 1 ea sardine e khantšitsoeng le tamati ea cherry e 10.
• Fafatsa halofo ea lemon ka holimo 'me u fafatse letsoai le pepere.
• Bake e sa koaheloa ka metsotso e meng e 10.
• Sebeletsa 'me u thabele.

Li-Sardines: Khetho ea Lijo tsa Moshoelella le Eco-Friendly

Ha ho tluoa tabeng ea ho khetha lijo tsa leoatleng, ho bohlokoa ho nahana ka phello ea tikoloho. Li-sardine ke khetho e ntle bakeng sa ba batlang ho etsa qeto ea eco-friendly. The Marine Stewardship Council (MSC) ke mokhatlo o ikemetseng o fanang ka setifikeiti sa ho tšoasa litlhapi tse tšoarellang le tse laoloang hantle. Batla li-sardine tse netefalitsoeng ke MSC ho netefatsa hore u etsa khetho e nang le boikarabelo.

Li-sardine li Ikatisetsa Ka Potlako 'me li Bokella Maemo a Tlaase a Litšilafalo

Li-sardine ke tlhapi e nyane, e mafura, e ikatisang kapele le ka bongata. Sena se bolela hore ha li na monyetla oa ho tšoasoa ho feta tekano 'me li ka kotuloa ka mokhoa o tsitsitseng. Ho feta moo, li-sardine li bokella maemo a tlase a litšila tse kang mercury le PCB, e leng se etsang hore e be khetho e ntle ho feta litlhapi tse kholo tse bileng le nako e ngata ea ho bokella chefo ena.

Litlhapi tse Ikemetseng tsa Litlhapi li Etsa bonnete ba hore ho na le baahi ba sardine ba tsitsitseng

Ho khetha li-sardine ho tsoa libakeng tsa ho tšoasa litlhapi tse nang le mangolo a ikemetseng ho bohlokoa ho netefatsa hore palo ea sardine e lula e tšoarella. Litlhapi tsena li lula li hlahlojoa ho netefatsa hore li latela mekhoa ea moshoelella eseng ho tšoasa batho ho feta tekano. Ka ho khetha li-sardine ho tsoa libakeng tsena tsa ho tšoasa litlhapi, u ka ba le bonnete ba hore u khetha eco-friendly.

Hobaneng ha Sardine e le Khetho e Ntle bakeng sa Recipe ea hau e latelang

Li-sardine ha li monate feela, empa li boetse li na le limatlafatsi tse hlokahalang bakeng sa phepo e nepahetseng. Mona ke tse ling tsa melemo ea phepo ea sardine:

• E phahameng ka protheine: Li-sardine ke mohloli o babatsehang oa protheine, e leng ea bohlokoa bakeng sa ho haha ​​le ho lokisa mesifa.
• E ruile ka omega-3 fatty acids: Omega-3 fatty acids e bohlokoa bakeng sa bophelo bo botle ba pelo, tšebetso ea boko, le ho fokotsa ho ruruha 'meleng.
• Mohloli o motle oa livithamine le liminerale: Li-sardine li na le livithamine tse ngata tsa B12 le D, calcium le selenium.

Mokhoa oa ho pheha Sardine bakeng sa Melemo e Metle ea Bophelo bo Botle

E le hore u fumane boholo ba li-sardine tsa hau, ho bohlokoa ho li pheha ka tsela e bolokang boleng ba tsona ba phepo. Litlhahiso tsa ho pheha sardine ke tsena:

• Khetha li-sardine tse ncha neng kapa neng ha ho khoneha. Li-sardine tse ncha li na le nama e khanyang, e tiileng le monko o hloekileng.
• Haeba u sebelisa li-sardine tse entsoeng ka makotikoting, khetha tse tletseng metsing kapa oli ea mohloaare, ho e-na le ka sauce e ka 'nang ea e-ba le letsoai le tsoekere e ngata.
• Ha u pheha li-sardine, leka ho qoba ho sebelisa mekhoa e chesang haholo e kang ho halika kapa ho halika, e ka senyang tse ling tsa omega-3 fatty acids. Ho e-na le hoo, leka ho baka, ho pheha kapa ho tsoma li-sardine tsa hau.
• Sebeletsa li-sardine tsa hau ka mahlakoreng a fapaneng a bophelo bo botle, joalo ka meroho e halikiloeng, raese ea lijo-thollo, kapa salate e bonolo ea lettuce le tamati.

Recipe e Monate ea Sardine e tsoang ho Chef George Aldea

U batla mokhoa o mocha oa ho natefeloa ke sardine? Leka recipe ena e monate e tsoang ho Chef George Aldea:

Lijo:

• 1 kotikoti ea sardine, e tšolotsoeng le e khotliloeng
• 2 tablespoons ea raese ea fatše
• 1 tablespoon ea paprika e chesang
• 1 tablespoon ea asene ea sherry
• Khaba e 1 ea oli ea mohloaare
• 1 tablespoon ea paprika e tsuba
• 1 tablespoon ea Casa La Porthos pesto
• 1 pepere e khubelu ea tšepe, e halikiloeng 'me e khaotsoe
• 1/2 hlooho ea lettuce ea Roma, e hlatsoitsoeng le ho omisoa
• Likhaba tse 2 tsa crumbs tsa bohobe bo halikiloeng
• 1/4 senoelo sa eiee ea selemo e halikiloeng
• Letsoai le pepere ho latsoa

Litaelo:
1. Prehetsa ontong ea hao ho 375°F.
2. Ka sekotlolo se kopanyang, kopanya li-sardine tse mashed, raese ea fatše, paprika e chesang, asene ea sherry, oli ea mohloaare, paprika e tsuba, le Casa La Porthos pesto. Kopanya hantle.
3. Abela motsoako oa sardine ka ho lekana holim'a pampiri ea ho baka 'me u koahele ka lera la pepere e khubelu e halikiloeng ka sliced.
4. Beha pampiri ea ho baka ka ontong 'me u chesoe ka metsotso e 10-15, kapa ho fihlela motsoako oa sardine o phehoa' me pelepele e chesoa hanyenyane.
5. Ha li-sardine li ntse li pheha, lokisetsa lettuce ka ho e khaola ka likhahla tse khutšoanyane, tse tšesaane.
6. Ka sekotlolo se senyenyane, kopanya hammoho li-crumbs tsa bohobe bo halikiloeng le eiee ea selemo e sehiloeng.
7. Ha li-sardine li felile, li lumelle hore li eme metsotso e seng mekae ho pholile hanyenyane. Joale, u sebelisa thipa, u li khaole likotoana tse lekanang le ho loma.
8. Ho sebeletsa, beha lera la lettuce le sehiloeng holim'a poleiti 'me u fafatse motsoako oa bohobe. Holimo ka sardine e khaotsoeng le pelepele e khubelu e halikiloeng. Tšela oli e nyenyane ea mohloaare le asene ea sherry, 'me u qetelle ka ho fafatsa letsoai le pepere.

Recipe ena ke khetho e ntle bakeng sa ba ratang tatso e tsubang, e monate. Metsoako le litatso tsa sardine, pelepele le lettuce li tlatsana ka mokhoa o phethahetseng, 'me makumane a bohobe a halikiloeng a eketsa monko o monate. Ho feta moo, ke recipe e bonolo e ka etsoang ka metsotso e seng mekae feela, e leng se etsang hore e be khetho e ntle bakeng sa lijo tse potlakileng le tse phetseng hantle.

Lelapa la Sardine: Phapang ke Efe?

Ha ho tluoa tlhapi ea makotikoting, sardine ke khetho e tsebahalang bakeng sa tatso ea bona, sebopeho le boleng ba phepo. Leha ho le joalo, na u kile ua ipotsa hore na phapang ke efe pakeng tsa sardine, pilchards, sprats le brislings? Ha re keneng ka har'a tlhophiso ea lelapa la sardine.

Mefuta le Boholo ba Litaba

Lelapa la sardine le kenyelletsa mefuta e mengata ea litlhapi tse nyenyane, tse mafura tse fumanoang metsing a leoatle ho pota lefatše. Mefuta e tsebahalang haholo ke Sardinus le Pilchardus, tseo ka bobeli li khetholloang e le sardine. Leha ho le joalo, ho na le phapang ea boholo le tatso pakeng tsa tse peli:

• Sardinus sardines li nyane ebile li na le tatso e bobebe.
• Pilchardus sardines li kholoanyane 'me li na le tatso e matla, e letsoai.

Li-sprats le brislings le tsona ke karolo ea lelapa la sardine, empa li khetholloa e le herring. Li nyane ho feta li-sardine 'me li na le sebopeho le tatso e bonolo.

Litšebeliso tse Ratoang tsa Tatso le Recipe

Tatso le sebōpeho sa li-sardine, pilchards, sprats le brislings li ka fapana ho itšetlehile ka mefuta ea tsona le hore na li lokisitsoe joang. Mona ke mekhoa e meng e tloaelehileng ea ho sebelisa mofuta o mong le o mong oa tlhapi litlolong:

• Li-sardine: Tsena li ntle bakeng sa ho halika, ho halika kapa ho eketsa salate. Li na le tatso e monate, e mafura e tsamaisanang hantle le litatso tse sebete tse kang konofolo, lemone le chili.
• Pilchards: Tsena li atisa ho sebelisoa ka sechu, casseroles le lijana tse ling tse monate. Li na le tatso e matla, e nang le letsoai e ka emelanang le litatso tse ling tse sebete.
• Li-Sprats: Hangata li sebelisoa e le sejo se monate kapa se monate, se tsuba kapa se halikiloe. Li na le tatso e monate, e monate hanyane, e tsamaisanang hantle le litatso tse bobebe joalo ka litlama le lilamunu.
• Li-Brislings: Hangata li sebelisoa e le seneke kapa li eketsoa lisalateng. Li na le tatso e monate, ea botoro e tsamaisanang hantle le tatso e bobebe, e ncha joalo ka likomkomere le dill.

Joale, Kahlolo ke Efe?

Qetellong, phapang pakeng tsa sardine, pilchards, sprats le brislings e itšetlehile ka mefuta, boholo, tatso le sebōpeho. Mofuta o mong le o mong oa tlhapi o na le tatso ea ona e ikhethang le tšebeliso ea risepe, kahoo ho bohlokoa ho li leka kaofela ho bona hore na u khetha efe. Ebang u moratuoa oa sardine kapa sprat aficionado, lelapa la sardine le na le ho hong bakeng sa motho e mong le e mong.

fihlela qeto e

Kahoo, u na le eona - ntho e 'ngoe le e' ngoe eo ue hlokang ho tseba ka ho pheha ka sardine. Ke mokhoa o motle oa ho eketsa tatso e eketsehileng lijana tsa hau, 'me le tsona li phetse hantle!

Sheba buka ea rona e ncha ea ho pheha

Li-recipe tsa lelapa la Bitemybun tse nang le moralo o felletseng oa lijo le tataiso ea recipe.

E leke mahala ka Kindle Unlimited:

Bala mahala

Joost Nusselder, mothehi oa Bite My Bun ke morekisi oa litaba, ntate ebile o rata ho leka lijo tse ncha ka lijo tsa Majapane khubung ea takatso ea hae, 'me hammoho le sehlopha sa hae o ntse a theha lingoloa tse tebileng tsa blog ho tloha 2016 ho thusa babali ba tšepahalang ka diresepe le malebela a ho pheha.