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Steamed White Fish Fillet na may Sarsa ng Sili, Kalamansi at Herbs

Steamed White Fish Fillet na may Sarsa ng Sili, Kalamansi at Herbs
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Nutrition Facts

Bawat serving na 230g

% Daily Value batay sa 2000 kcal na diyeta

Calories 255 kcal
13% DV
Kabuuang Taba 11.0g
17% DV
Monounsaturated Fat5.9g
Polyunsaturated Fat2.6g
Saturated Fat1.8g
Kabuuang Carbohydrate 6.0g
2% DV
Hibla1.2g
Almirol3.0g
Asukal1.8g
Protina 33.0g
66% DV
Protina ng Hayop33.0g

Tungkol dito

Isang lean na puting isda na steamed at inihain na may magaan na sarsa ng sili, kalamansi, at herbs. Mataas ito sa protina, mababa sa carbs, at katamtaman ang taba mula sa sarsa at mantika.

Mga Sangkap

Mga Bitamina at Mineral

Mga Bitamina

NutrientDamiDV%Half-life
Biotin (B7)3.0mcg10%
Choline88.0mg16%
Folate (B9)18.0mcg5%
Niacin (B3)5.8mg36%
Pantothenic Acid (B5)0.7mg14%
Riboflavin (B2)0.1mg9%
Tiamina (B1)0.1mg7%
Bitamina A35.0mcg4%
Bitamina B122.1mcg88%
Bitamina B60.5mg26%
Bitamina C14.0mg16%
Bitamina D4.5mcg23%
Bitamina E1.6mg11%
Bitamina K18.0mcg15%

Mga Mineral

NutrientDamiDV%Half-life
Kaltsyum42.0mg4%
Tanso90.0mcg10%
Bakal1.1mg6%
Magnesiyo46.0mg11%
Posporus310.0mg44%
Potasyo640.0mg14%
Selenium42.0mcg76%
Sodyum780.0mg34%
Sink0.8mg7%

Pinasingawang White Fish Fillet na may Sarsang Herb na Chili-Lime

Paunang tala


Ang putaheng ito ay nakabatay sa pagiging maselan at eksakto: isang malinis na pinasingawang white fish fillet, tinatapos ng isang matingkad na sarsa na may anghang, alat, at preskong angat ng mga herb. Dapat mapanatili ng pagluluto ang malasutlang tekstura ng isda habang nananatiling buhay at matalas ang balanse ng sarsa. Walang elementong palamuti lamang; bawat bahagi ay naroon upang patalasin ang linaw ng plato.

Mahahalagang detalye ng recipe


  • Kategorya ng putahe: Pinasingawang isda

  • Lutuin o pinagmulan: May inspirasyong Timog-Silangang Asyano

  • Uri ng kurso: Pangunahing putahe

  • Dami: 1 serving

  • Laki ng serving: 230 g

  • Oras ng paghahanda: 15 minuto

  • Oras ng pagluluto: 10 minuto

  • Kabuuang oras: 25 minuto

  • Hirap: Katamtaman


  • Kagamitan


  • Steamer o kaserolang may takip at steaming rack

  • Maliit na saucepan

  • Matalim na kutsilyo

  • Sangkalan

  • Heatproof na plato na panghain

  • Maliit na mangkok


  • Mga sangkap


    Isda


  • White fish fillet, walang balat: 180 g

  • Asin: 2 g


  • Sarsang herb na chili-lime


  • Mantika ng gulay: 8 g

  • Bawang, pinong tinadtad: 6 g

  • Pulang sili, hiniwang manipis: 8 g

  • Berdeng sili, hiniwang manipis: 6 g

  • Scallion, hiniwang manipis: 12 g

  • Katas ng lime: 18 g

  • Fish sauce: 10 g

  • Dahon ng mint, pinunit-punit: 5 g


  • Paraan


  • 1. Patuyuin nang lubos ang fish fillet gamit ang paper towel at timplahan ito nang pantay ng asin. Hayaang nakatayo nang 5 minuto habang inihahanda mo ang mga bahagi ng sarsa; dapat bahagyang may timpla ang ibabaw, hindi basa.

  • 2. Ihanda ang steamer at pakuluan ang tubig hanggang sa tuloy-tuloy na pagkulo. Ilagay ang isda sa isang heatproof na plato na kasya sa steamer, saka pasingawan sa malakas na init sa loob ng 7 hanggang 9 minuto, depende sa kapal, hanggang sa maging opaque ang laman at humiwalay sa malilinis na himaymay sa gitna habang nananatiling mamasa-masa at malambot.

  • 3. Habang naluluto ang isda, painitin ang mantika ng gulay sa isang maliit na saucepan sa mahinang init sa loob ng 30 segundo. Idagdag ang bawang, pulang sili, berdeng sili, at scallion, at haluin nang marahan sa loob ng 45 hanggang 60 segundo hanggang mabango ngunit hindi nagkukulay-kayumanggi.

  • 4. Alisin ang saucepan mula sa init. Ihalo ang katas ng lime at fish sauce, saka marahang ihalo ang mga dahon ng mint. Dapat ay matingkad, mabango, at bahagyang emulsified ang sarsa, habang sariwa pa rin ang kulay ng mga herb.

  • 5. Ilipat ang pinasingawang isda sa isang plato na panghain. Isandok ang sarsang herb na chili-lime nang pantay sa ibabaw ng fillet, hinahayaang bahagyang mamuo sa paligid ng ilalim sa halip na tabunan ang isda.


  • Pagplato at paghahain


    Ihain ang isda na nasa gitna ng isang mainit na plato, na may sarsang isinandok sa ibabaw sa manipis at pantay na sapin. Ang huling putahe ay dapat magpakita ng maputla at malambot na laman sa ilalim ng matingkad at makintab na sarsa, na may malinis na aroma ng lime, sili, at mint.

    Mga propesyonal na tala


  • Pasingawan ang isda hanggang sa punto lamang na madali itong maghimay; lampas doon ay magiging tuyo at hibla-hibla ang tekstura.

  • Panatilihing maputla ang bawang sa mantika upang manatiling malinis at matalas ang lasa ng sarsa sa halip na maging mapait.

  • Idagdag ang katas ng lime kapag wala na sa init upang mapanatili ang ningning nito at ang kasariwaan ng mga herb.
  • KetoMababa sa CarbPaleoMediterraneanWalang GlutenWalang DairyWhole30Balanseng Diyeta
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