Cá ngừ làm món gì? Hướng dẫn 5 món ăn ngon tuyệt làm từ cá ngừ | Muasalebang

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I-tuna ibhekwa njengento enokudla okunomsoco okuphezulu kanye nokunambitheka okumnandi okukhethekile. Mhlawumbe ukudumala kwabantu abaningi, okwenziwa yi-tuna esiphundu. Silandele ukuze ufunde izitsha ze-tuna ezi-5 ezimnandi nezikhangayo ngesihloko esingezansi!

Okuqukethwe okuyinhloko esihlokweni

Okuqukethwe okunomsoco kwe-tuna

Uma uzibuza ukuthi udle i-tuna noma cha, thola ukwakheka okunomsoco kwamagremu angu-165 we-tuna epakishiwe neyomisiwe kanje:

  • Amakhalori: 191
  • Amafutha: 1.4g
  • Isodium: 83mg
  • Ama-carbohydrate: 0 g
  • I-fiber: 0g
  • Ushukela: 0g
  • Amaprotheni: 42g

I-tuna ayinawo ama-carbohydrate, i-fiber noma ushukela.

Mayelana namafutha: I-tuna iqukethe amafutha anempilo afana ne-omega 3 fatty acids kodwa inamafutha aphansi jikelele (angaphansi kwamagremu angu-2 ithini ngalinye). Nokho, izinhlobo ezihlukahlukene ze-tuna zizoba namanani ahlukene wamafutha. Izinhlobo ze-tuna ezilandelayo zikleliswe ngokulandelana kwazo ukusuka kokukhuluphele kakhulu kuye kokukhuluphele kancane: i-bluefin entsha, i-albacore emhlophe ethinini, i-tuna ekhanyayo efakwe ethini, i-skipjack entsha kanye ne-yellowfin entsha. . Yenzani i-tuna?

Mayelana namaprotheni: I-tuna iwukudla okunamaprotheni amaningi. Ithini elilodwa le-tuna linamagremu angu-42 amaprotheni aphelele nama-amino acid amaningi abalulekile.

Mayelana namavithamini namaminerali: Yenzani i-tuna? Igcwele izakhamzimba ezifana: i-calcium, i-phosphorus, i-potassium, i-zinc, amavithamini B, i-selenium ne-choline. Njengokunye ukudla okusemathinini, i-tuna ingaba nesodium ephezulu. Ungaqhathanisa amalebula okudla ukuze uthole imikhiqizo enesodium ephansi noma imikhiqizo engenawo usawoti owengeziwe.

Yenzani i-tuna?

1. Isaladi ye-tuna

Okubalulekile

  • 2 amaqanda
  • I-tuna emafutheni 100 gr
  • I-lettuce 100 gr
  • 1 ukhukhamba
  • 1 utamatisi
  • I-Lemon 1/2 isithelo
  • U-anyanisi 1/2
  • 6 iminqumo eluhlaza noma emnyama
  • (esika izingcezu)
  • Imayonnaise – 1.5 tbsp
  • Usawoti kanye pepper 20 gr
  • Amafutha e-Olive 1/4 indebe
  • Uviniga 1/4 indebe
  • Uju 1 ithisipuni
  • I-mustard 1 ithisipuni
  • Usawoti 1/4 isipuni

Ukwenza

Isinyathelo 1: Lungisa izithako

  • Utamatisi osikiwe. Ulethisi wageza waqotshwa. Amaqanda abilisiwe kanzima, asikiwe. Ama-tuna chips amancane. Ulethisi, iminqumo inqunywe phakathi. Hlanza u-anyanisi bese uwusika ube mncane. Amaqanda abilisiwe, bese asikwa abe yizicucu ezilingana ne-bite.

Isinyathelo sesi-2:

  • Faka ulethisi, utamatisi, anyanisi, tuna endishini, uthele ukugqoka phezu kwayo, uhlanganise kahle futhi ubeke iqanda phezulu.

Isinyathelo sesi-3:

  • Beka umkhiqizo oqediwe epuleti futhi unake isidlo esiqandisini cishe imizuzu engu-15 – 30 ngaphambi kokusebenzisa. Ungakwazi futhi ukwengeza imayonnaise nejusi kalamula ukuze wenze isidlo sibe mnandi kakhulu.

Isinyathelo sesi-4: Qeda futhi uhlobise i-tuna ukuze wenze okuthile ngesaladi ye-tuna.

2. I-Tuna e-Pan-fried with passion fruit sauce

Okubalulekile

  • I-tuna 200 gr
  • Passion izithelo 3 izithelo
  • I-Cornstarch 1 tbsp
  • I-garlic egayiwe 1 isipuni
  • Amafutha e-Olive 3 wezipuni
  • I-margarine 1 isipuni
  • Usawoti 1 ithisipuni
  • Ushukela 2 wezipuni

Ukwenza

Isinyathelo 1: Lungisa i-tuna

  • I-tuna ihlanzwe, isikhumba namathambo asusiwe, i-fish fillet yenyama. Noma ungathenga i-tuna esivele ifakwe ama-fillet ezitolo ezinkulu ukuze wonge isikhathi sokucubungula.

Isinyathelo sesi-2: Yenza isoso yezithelo zothando

  • Passion izithelo imbewu asuswe, uthole ijusi endishini, ungakwazi ukwengeza amanzi kancane elicwengekileyo ukuze anciphise ijusi passion izithelo. Faka isipuni esingu-1 se-cornstarch endishini, ugovuze kahle.
  • Beka ipani esitofini, engeza isipuni esingu-1 samafutha omnqumo, isipuni esingu-1 sikagalikhi ogayiwe, gazinga phezu komlilo ophakathi. Bese uthele passion isithelo juice epanini, ugovuze kahle. Pheka kuze kube yilapho i-sauce iqala ukubila, bese ufaka isipuni esingu-1 semajarini, uncibilike.
  • Faka isipuni esingu-1 sikasawoti, isipuni esingu-1 sikashukela, ugovuze kahle cishe imizuzu engu-2-3, bese uvala ukushisa.

Isinyathelo sesi-3: Bilisa i-tuna

  • Shisisa ipani ngezipuni ezi-2 zamafutha omnqumo, phezu kokushisa okuphansi. Faka i-tuna epanini. Fry nhlangothi zombili kuze kube yilapho inhlanzi iqinile futhi igolide, bese uvala ukushisa.

Isinyathelo sesi-4: Okufanele ukwenze nge-tuna – Umkhiqizo oqediwe

  • I-tuna igaywa kahle, inyama yenhlanzi yintsha, ayomile. Isosi yesithelo esimnandi nemuncu ehanjiswa ne-salmon ithuthukisa ukunambitheka kwesitsha futhi yehlisa iphunga lenhlanzi. Lesi sidlo ngokuqinisekile sizojabulisa umndeni wakho wonke.

3. I-Tuna Enephunga Elimnandi

Okubalulekile

  • I-tuna 2 (cishe ama-600g)
  • Uphayinaphu 1/2 isithelo
  • I-coconut 1 isithelo
  • 2 upelepele
  • U-anyanisi onsomi 4 izingcezu
  • I-garlic – ama-clove angu-4
  • U-anyanisi oluhlaza 3 amagatsha
  • Amafutha okupheka 6 wezipuni
  • Amanzi anombala 1 ithisipuni
  • Isosi yezinhlanzi 5 wezipuni
  • I-seasoning evamile 1 encane (Ushukela / isinongo / upelepele ophansi / i-monosodium glutamate)

Ukwenza

Isinyathelo 1: Lungisa izithako

  • Ngemuva kokuthenga i-tuna, uyayihlanza: susa zonke izitho zangaphakathi, ugeze ngamanzi anosawoti ahlanjululwe ukuze ususe iphunga lezinhlanzi zezinhlanzi, bese uhlanza ngamanzi ahlanzekile. Sika izinhlanzi zibe yizicucu cishe ama-knuckles amabili.
  • Uphayinaphu uyawucwecwa, susa amehlo bese usika. U-anyanisi obomvu nesweli, ehlutshiwe futhi egayiwe. Ama-scallions athatha amaqabunga awonakele, asuse izimpande, aphihlize amakhanda ka-anyanisi futhi uthathe izicucu cishe ama-knuckles angu-2 amaqabunga ka-anyanisi. Ukhukhunathi omusha uyawuqoba ukuze uthole amanzi kakhukhunathi.

Isinyathelo sesi-2: Marinate inhlanzi

  • Ngemuva kokucutshungulwa kokuqala, i-tuna izohlanjululwa ngezipuni ezi-5 zesoso yezinhlanzi, amathisipuni amabili e-monosodium glutamate, amathisipuni amabili kapelepele omhlaba, ithisipuni elingu-1 lesinongo, u-anyanisi ogayiwe nogalikhi. Hlanganisa kahle kuze kube yilapho inhlanzi isinongo ngokulinganayo, bese u-marinate imizuzu engu-20.

Isinyathelo sesi-3: Yenza isoso yezinhlanzi

  • Faka izipuni ezimbili zamafutha okupheka ebhodweni, shisa amafutha, bese ufaka u-garlic ogayiwe namakhanda ka-anyanisi, gazinga kuze kube yiphunga elimnandi.
  • Okulandelayo, gazinga uphayinaphu nhlangothi zombili kuze kube nsundu yegolide, bese ufaka 1 inkomishi yamanzi kakhukhunathi, engeza isipuni esingu-1 samanzi anombala (amanzi omkhiqizo), amathisipuni amabili kashukela, uthele kuwo wonke ama-marinade ezinhlanzi.
  • Ubilise phezu komlilo ophakathi, uma isoso seyabila, cisha ukushisa.

Isinyathelo sesi-4: Marinate futhi uyithose i-tuna

  • Faka epanini mayelana nezipuni ezi-4 zamafutha okupheka, shisa amafutha bese ufaka inhlanzi eyolisiwe bese uthosa inhlanzi emlilweni ophakathi kuze kube nsundu yegolide.

Isinyathelo sesi-5: Bilisa i-tuna ngophayinaphu

  • Ngemva kokuba inhlanzi isiqedile ukuthosa, uyifaka ebhodweni lesoso elilungisiwe, engeza upelepele ongu-2 bese ubilisa i-chili imizuzu engu-30. Ngesikhathi ugcina, uma amanzi ezinhlanzi omile, engeza amanzi ahlanzekile kakhukhunathi noma amanzi abandayo ukuze amanzi asanda kuhlanganisa ubuso bezinhlanzi.
  • Gcina kanjalo kuze kube yilapho amanzi omile, isinongo ukunambitha. Engeza ama-scallions aqoshiwe bese uvala ukushisa.

Isinyathelo sesi-6: Okufanele ukwenze nge-tuna – Umkhiqizo oqediwe

  • Ngakho, kukhona isidlo se-tuna esimnandi nesikhangayo esidliwa namuhla. Inyama yenhlanzi ithambile, iphunga elimnandi, igcwele ukunambitheka okunosawoti, okumnandi, nosawoti, kuhlangene nephunga elimnandi nelimuncu elihambisana nelayisi elishisayo nemifino eluhlaza, iyiphunga elimnandi.

4. I-tuna efakwe u-garlic kanye ne-chili

Okubalulekile

  • I-tuna 500 gr
  • I-garlic egayiwe 1 isipuni
  • I-chili egayiwe 1 tbsp
  • U-anyanisi oluhlaza 1 igatsha
  • Amafutha okupheka 230ml
  • Isosi yezinhlanzi 3 wezipuni
  • Amafutha e-cashew 2 wezipuni
  • I-garlic powder 1 ithisipuni
  • I-anyanisi powder 1 ithisipuni
  • 1 isinongo esincane

Ukwenza

Isinyathelo 1: Lungiselela futhi marinate tuna

  • I-tuna oyithengayo, geza, uthathe izingcezu ezingaba yiminwe emi-2 obukhulu.
  • Gcoba ezingxenyeni zezinhlanzi izinongo ezihlanganisa 1/2 ithisipuni kasawoti, ithisipuni elingu-1 isinongo, 1/2 ithisipuni ye-MSG, isipuni esingu-1 samafutha okupheka, ithisipuni elilodwa likagalikhi, ithisipuni elingu-anyanisi powder. Marinate imizuzu engaba ngu-30 ukuze izinhlanzi zimunce izinongo.

Isinyathelo sesi-2: Yenza isoso ye-fish sauce

  • Faka izipuni ezi-2 zikashukela, 1/3 ithisipuni ye-MSG, izipuni ezi-3 zesosi yezinhlanzi, izipuni ezimbili zamafutha e-cashew, izipuni ezine zamanzi, ugovuze kahle ukuhlanganisa izithako.

Isinyathelo sesi-3: Fry inhlanzi

  • Beka i-pan esitofini, vula ukushisa okuphansi bese ufaka cishe u-200ml wamafutha okupheka kanye ne-1/2 yesipuni ye-cornstarch, ugovuze kuze kuhlakazeke impushana, bese uthosa inhlanzi.
  • Fry kuze kube nsundu wegolide nhlangothi zombili, khipha izinhlanzi epuleti.

Isinyathelo sesi-4: I-Rim tuna

  • Shisisa i-pan, engeza isipuni esingu-1 samafutha okupheka kanye ne-1/2 ye-garlic egayiwe, gazinga kuze kube yiphunga elimnandi. Okulandelayo, hlanganisa u-garlic ogayiwe osele kanye nopelepele ogayiwe endishini ye-fish sauce bese wengeza epanini lezinhlanzi.
  • Vala i-pan, yehlisa ukushisa bese ubilisa kuze kube yilapho isoso somile futhi sishubile, inkathi ukunambitha. Ngezinye izikhathi, uthele i-sauce phezu kwezinhlanzi ukuze inhlanzi ifakwe ngokulinganayo.
  • Ekugcineni, engeza ama-scallions aqoshiwe, vala i-pan bese upheka enye imizuzu engu-3, ​​bese ufafaza ku-1/2 ithisipuni ye-pepper yomhlabathi, cisha ukushisa.

Isinyathelo sesi-5: Umkhiqizo oqediwe

  • I-tuna emnandi nebabayo enenyama enothile ebabayo, efakwe kusoso wezinhlanzi onephunga elimnandi, umbala we-rim fish udonsa amehlo ngokwedlulele. Inhlanzi ethosiwe enogalikhi kanye nopelepele iyona efaneleke kakhulu ngelayisi elimhlophe.

4. I-Tuna eBraised ne-Soy Sauce

Okubalulekile

  • I-tuna – 600 g
  • I-sauce 4 tbsp
  • Chili powder 1 tbsp
  • Soy sauce 2 wezipuni
  • U-anyanisi obomvu osikiwe 2 tbsp
  • U-anyanisi oluhlaza oqoshiwe 2 tbsp
  • I-garlic egayiwe 2 wezipuni
  • 5 tincetu ginger
  • Amafutha okupheka 2 wezipuni
  • I-seasoning evamile 1 kancane

Ukwenza

Isinyathelo 1: Lungisa i-tuna

  • Ukuze uqede iphunga le-tuna ngemva kokuhlanza, usika izinhlanzi zibe izingcezu ezilumayo, bese ugeza izinhlanzi kahle, kabili ngamanzi anosawoti ahlanjululwe kanye namanzi ahlanzekile bese ukhipha.

Isinyathelo sesi-2: Marinate inhlanzi

  • Faka i-tuna enezipuni ezi-2 zesosi yesoya, isipuni esingu-1/3 se-MSG endishini enkulu, bese usebenzisa izinti ukuxuba kahle bese u-marinate imizuzu engaba ngu-15 ukuze izinhlanzi zimunce isinongo.

Isinyathelo sesi-3: Ngaphambi kokuthosa inhlanzi

  • Faka ipani esitofini wezipuni ezi-2 zamafutha okupheka, izingcezu ezi-5 zejinja, izipuni ezi-2 zikagalikhi ogayiwe, izipuni ezi-2 zika-anyanisi onsomi osikiwe.
  • Bese ugoqa-gazinga kuze kube yiphunga elimnandi, bese ufaka i-tuna egayiwe bese uthosa imizuzu emi-3 ekushiseni okuphakathi ukuze izinhlanzi zizingele futhi.

Isinyathelo sesi-4: Izinhlanzi zesitoko kanye nesoso yesoya

  • Ngemva kokuba inyama yenhlanzi izingelwe, ufaka 4 wezipuni soy sauce, 1/2 isipuni ushukela, 1/2 isipuni of isinongo, bese ugovuze ngezinti cishe imizuzu 2 ekushiseni okuphakathi ukuze izinongo zingene.
  • Okulandelayo, wengeza u-100ml wamanzi ahlungiwe kanye ne-1 isipuni se-chili powder. Buyela futhi upheke ngokushisa okuphezulu imizuzu engaba ngu-8 kuze kube yilapho amanzi eshubile, bese uvala ukushisa, engeza ama-scallions aqoshiwe, ukhiphe epuleti futhi ujabulele.

Isinyathelo sesi-5: Okufanele ukwenze nge-tuna – Umkhiqizo oqediwe

  • I-tuna eboshiwe enesoso yesoya izoba nephunga elimnandi lesosi yesosi ngemva kokuphekwa. Lapho sidla, sizozwa ubumnandi benyama yenhlanzi exutshwe nokunambitheka okunosawoti wesosi ye-soy, umhluzi ucebile. Lokhu kuzoba isidlo esimnandi kakhulu ongasipheka futhi ujabulele nomndeni

5. I-tuna eyosiwe ku-foil

Okubalulekile

  • I-tuna: inhlanzi engu-1
  • U-anyanisi onsomi: izingcezu ezi-3
  • I-garlic: 4 ama-clove
  • Ujinja omusha: 1 piece
  • Iphepha lesiliva
  • Izinongo: usawoti, ushukela, pepper, …

Ukwenza

Isinyathelo 1: Lungisa izithako

  • Thenga i-tuna, ugeze, bese usebenzisa ummese ukusika umzimba wezinhlanzi izikhathi ezingaba ngu-3 ukuze i-marinade ingene kalula ezinhlanzi.
  • U-anyanisi obomvu nesweli, ehlutshiwe futhi egayiwe.
  • Ijinja ehlutshiwe, igeziwe, iqotshwe uhhafu, isikwe kancane.

Isinyathelo sesi-2: Marinate inhlanzi

  • Uhlikihla usawoti kanye nopelepele ngokulinganayo emzimbeni wenhlanzi. Bese, faka i-lemongrass kanye ne-ginger esikiwe esiswini senhlanzi ukuze inyama yenhlanzi ibe nephunga elimnandi.
  • Okulandelayo, ubeka izinhlanzi phakathi nendawo ye-foil bese ubeka u-anyanisi oqoshiwe, u-garlic kanye ne-ginger ebusweni bezinhlanzi.

Isinyathelo sesi-3: Grisa izinhlanzi

  • Vala nge-foil bese ubhaka izinhlanzi.
  • Bhaka kuhhavini: Faka inhlanzi kuhhavini emazingeni angu-200 bese ubhake imizuzu engaba ngu-30. Kuye ngobukhulu bezinhlanzi, ungakwazi ukulungisa isikhathi sokubhaka ngokufanele.
  • Ugrisa isitofu samalahle: Beka i-grill esitofini samalahle bese ubeka izinhlanzi ngaphezulu. Cishe imizuzu engu-6, upheqa izinhlanzi kanye ukuze izinhlangothi zombili ziphekwe ngokulinganayo.

Isinyathelo sesi-4: Okufanele ukwenze nge-tuna – Umkhiqizo oqediwe

  • Ukhipha inhlanzi ku-foil, bese ubeka inhlanzi epuletini futhi ujabulele ngama-noodle amasha nemifino eluhlaza.

Siyabonga ngokulandela isihloko esithi “Yini ongayenza nge-tuna? Umhlahlandlela wezitsha ezi-5 ezimnandi ezenziwe nge-tuna “uthemba ukuthi uzoba nesikhathi esihle sokujabulela i-tuna nabathandekayo bakho.

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