Eja & Shellfish

Akoonu

• Atunwo fun

Ndin Sea Bass Remoulade Pẹlu Julienned Root Ẹfọ

Awọn iṣẹ 4

Oṣu Kẹwa, ọdun 1998

1/4 agolo Dijon eweko

2 tablespoons dinku-kalori mayonnaise

2 ata ilẹ cloves, itemole

1 teaspoon kikan tarragon

2 tablespoons minced alabapade parsley

2 alabọde leeks

2 Jerusalemu artichokes

2 alabọde Karooti

Sisun sise ti ko ni nkan

1 teaspoon olifi epo

Awọn baasi okun omi 4 4-ounce, cod tabi fillets (1 "nipọn)

Preheat adiro si 400 * F.

Lati ṣe atunṣe, dapọ eweko Dijon, mayonnaise, ata ilẹ, kikan ati parsley ni ekan kekere kan. Gbe segbe.

Yọ awọn gbongbo, awọn ewe ita, ati awọn oke lati awọn leeks. Fi omi ṣan labẹ omi ṣiṣan tutu. Ge sinu awọn ila julienne 2-inch. Peeli awọn artichokes Jerusalemu, ni lilo ọbẹ didasilẹ. Ge artichokes ati awọn Karooti sinu awọn ila julienne 2-inch.

Bo skillet nla ti ko ni igi pẹlu sokiri sise. Fi epo kun, ki o si gbe sori ooru alabọde titi o fi gbona. Fi awọn leeks kun; saute 3 iṣẹju, tabi titi o kan tutu. Fi awọn atishoki ati Karooti Jerusalemu kun; saute 3-4 iṣẹju, tabi titi o kan tutu. Yọ kuro ninu ooru ati ṣeto si apakan.

Ṣeto awọn fillet ẹja ni satelaiti yan 1-quart aijinile; tan adalu remoulade boṣeyẹ lori ẹja. Top boṣeyẹ pẹlu ẹfọ. Bo pẹlu bankanje aluminiomu, ati beki awọn iṣẹju 15-20, tabi titi ti ẹja fi rọ ni irọrun pẹlu orita kan. Sin pẹlu lẹmọọn wedges.

Idiwọn onjẹ fun iṣẹ kan: 318 awọn kalori, 6.5 g sanra

Akan-Stuffed Poblano Ata

Awọn iṣẹ 4

Oṣu Kẹjọ, Ọdun 2004

Sokiri sise

1 iwon alabapade odidi crabmeat

1/2 ago ọra-free ekan ipara

1/4 ago ti igba gbẹ akara crumbs

2 tablespoons minced sisun pupa ata (lati omi-aba ti idẹ)

4 poblano ata, halved ati irugbin

8 teaspoons grated Parmesan warankasi

Ṣaju adiro si 375 * F. Bo pan ti o ni aijinile pẹlu sokiri sise.Ni ekan alabọde, darapọ crabmeat, ekan ipara, awọn akara akara ati awọn ata pupa sisun. Dapọ rọra lati darapo, ṣọra ki o ma fọ akan naa. Adalu akan sibi sinu awọn ata poblano halved ki o ṣeto lẹgbẹẹ ninu pan. Apapo oke pẹlu warankasi Parmesan. Bo pan pẹlu bankanje ati beki iṣẹju 20. Yọ bankanje kuro ki o beki awọn iṣẹju 15 diẹ sii, titi ti awọn ata yoo fi rọ ati warankasi bẹrẹ si brown.

Idiwọn onjẹ fun iṣẹ kan: Awọn kalori 209, ọra 3 g, 1 g ọra ti o kun

Kabobs Ede Creole Pẹlu Couscous

Awọn iṣẹ 4

Oṣu Karun, ọdun 2000

1 iwon ti o tobi ede, bó ati deveined

1 tablespoon Creole seasoning

1 alubosa Spani, ge si awọn ege 2-inch

Awọn ata ata agogo 2, ge si awọn ege 2-inch

16 tomati ṣẹẹri

1 ago gbogbo-alikama couscous

Iyọ ati ata dudu lati lenu

Preheat Yiyan, Yiyan pan tabi broiler. Ninu ekan nla kan, ju ede sinu Creole akoko lati wọ. Idakeji ede ati ẹfọ lori skewers. .

Nibayi mu 1 agolo omi si sise. Aruwo ninu couscous, bo ati yọ kuro lati ooru. Jẹ ki duro fun iṣẹju 5. (Ṣafikun cilantro ti a ge, thyme ati chives ti o ba fẹ.) Akoko pẹlu iyo ati ata; sin pẹlu kabobs.

Idiwọn onjẹ fun iṣẹ kan: Awọn kalori 311, ọra 1.7 g, ọra giramu 1 g

Miami Spice ede ati Ewebe saladi

Awọn iṣẹ 6

Oṣu Keje, 1997

1/4 ago tutunini tangerine oje koju, thawed

2 tablespoons epo epo

2 tablespoons orombo oje

2 tablespoons omi

1/2 teaspoon si dahùn o oregano

1/2 teaspoon kumini ilẹ

1/2 teaspoon iyọ

1/4 teaspoon ilẹ pupa ata

2 poun alabọde ede, unpeeled

1 iwon alabapade Asparagus

3 alabọde ofeefee elegede nonstick sise sokiri

Awọn tomati toṣokunkun kekere 6, idaji ni gigun

6 agolo ewe eyan tutu, ao ge die

Rẹ oparun skewers sinu egbin fun ọgbọn išẹju 30.

Lati ṣe imura, dapọ pọpọ oje tangerine, epo ẹfọ, oje orombo wewe, omi, oregano, kumini, iyo ati ata pupa ni idẹ kan. Bo ni wiwọ ati gbọn lati parapo. Gbe segbe. Peeli ati ede devein, nlọ awọn iru duro. Lọ pẹlu wiwọ tablespoon 1 ni ekan kekere kan. Bo ati refrigerate 30 iṣẹju.

Pa awọn opin igi ti asparagus kuro. Ge awọn opin ti elegede, ki o ge ni idaji gigun. Gbe asparagus ati elegede sori awo kan ki o fẹlẹ pẹlu wiwọ tablespoon 1. Tẹ ede lori awọn skewers, nlọ aaye 1/2-inch laarin ede. Bo agbeko gilasi kan pẹlu sokiri sise, ki o si gbe e sori awọn ẹyin ina gbigbona alabọde.

Fi awọn skewers ede sori agbeko. Grill 1 1/2 si 2 1/2 iṣẹju ni ẹgbẹ kọọkan tabi titi di browned ati iduroṣinṣin. Gbe lọ si satelaiti aijinile ki o yọ ede kuro lati awọn skewers. Tún pẹlu 1 tablespoon ti Wíwọ saladi. Gbe segbe.

Asparagus Grill, elegede ofeefee ati awọn halves tomati fun iṣẹju 5 si 7 tabi titi di didan ni didan, titan lẹẹkan. Tii owo pẹlu 3 tablespoons ti Wíwọ. Ṣeto owo lori pẹpẹ ti n ṣiṣẹ, ati oke pẹlu ede ati ẹfọ. Wẹ pẹlu imura ti o ku ki o sin.

Idiwọn onjẹ fun iṣẹ kan: Awọn kalori 259, ọra 8 g, 1 g ọra ti o kun

Sisun Ewebe Salmon

Awọn iṣẹ 4

Oṣu Kẹfa, Ọdun 2002

4 5-haunsi fillets fillets, nipa 11/2 inches nipọn

2 tablespoons Dijon eweko

2 tablespoons alabapade lẹmọọn oje

1 tablespoon minced alabapade thyme (tabi 1 teaspoon ti o gbẹ)

1 tablespoon minced alabapade rosemary (tabi 1 teaspoon ti o gbẹ)

1 teaspoon si dahùn o oregano

1/2 teaspoon iyọ

1/2 teaspoon ata ilẹ dudu

Sokiri sise

1 kekere alubosa ofeefee, tinrin ge wẹwẹ

Awọn tomati 2, ti ge wẹwẹ

Ṣe mẹta si mẹrin 2-inch-long, -inch jin, boṣeyẹ awọn ifa pin lẹgbẹẹ oke ti ẹja salmon kọọkan. Ninu satelaiti aijinile, fọ papọ eweko, oje lẹmọọn, thyme, rosemary, oregano, iyo ati ata. Fi ẹja salmon kun ati ki o yipada si awọn ẹgbẹ mejeeji. Bo pẹlu ṣiṣu ṣiṣu ati firiji fun iṣẹju 15. Reserve marinade. Preheat adiro si 450 *F. Wọ pan ti o ni aijinile pẹlu sokiri sise.

Ṣeto alubosa ati awọn ege tomati ni isalẹ ti pan ti a pese silẹ. Gbe ẹja salmon sori oke ti alubosa ati tomati. Tú marinade ti o ku sori iru ẹja nla kan.

Sise awọn iṣẹju 10-15, titi ti ẹja yoo fi jẹ orita-tutu.

Idiwọn onjẹ fun iṣẹ kan: Awọn kalori 196, ọra 7 g, 1 g ọra ti o kun

Atunwo fun