Okuzokwenza
- 1 1/2 kuya ku-2 amakhilogremu ayisithupha kuphela
- 2 ibhotela lepuni (for the dish baking)
- Sase Sauce:
- 4 wezipuni ibhotela
- 4 wezipuni ufulawa yonke injongo
- 2 inkomishi yobisi olufudumele
- 1/2 indebe egayiwe i-Parmesan ushizi
- 2 izikhupha zamaqanda, zishaywe kancane
- Dash usawoti
- Dash pepper omhlophe
- 3 udonsa u-Worcestershire sauce
Indlela Yokwenza
Ihhavini elishisayo lingama-350 °. Hlela izibopho ezisekelweni olulodwa esitsheni esikhulu, esingajulile, esisikibekile sokubhaka. Engeza cishe 1/4 kuya ku-1/2-intshi yamanzi afudumele kwisitsha. Bhaka amaminithi angu-20, noma kuze kube yilapho izinhlanzi zihamba kalula ngefoloko. Lungisa i-mornay sauce (ngezansi) kuyilapho izinhlanzi zipheka.
With spoon slotted, thuthela inhlanzi ku-ovenproof plate yokukhonza. Thela i-sauce phezu kwezinhlanzi. Vula ukushisa kwe-ovini ukuze uhlanganise. Hlanganisa izinhlanzi ngamasentimitha angu-4 ukusuka ekushiseni emaminithini amathathu, noma kuze kube yilapho uboniswa kalula.
I-Sauce yaseParmesan
Melt ibhotela epanini emphethweni ophakathi. Engeza ufulawa uphinde ugxume kuze kuhlanganiswe kahle. Hamba kancane kancane ngobisi obusayo. Pheka phezu komlilo ophakathi, ugqugquzela njalo, kuze kube yilapho isuphu iqala ukubilisa bese ikhula. Emile, evuselela njalo, ngokushisa okuphansi kakhulu imizuzu emihlanu. Hlanganisa ushizi uze uncibilike. Hlanganisa i-1/2 indebe yeshukela esishisayo zibe izikhupha zamaqanda; buyela engxenyeni yesiphuzo, ivuselela kuze kube yilapho ishelelezi futhi igcwele kahle. Isizini ngosawoti, pepper, nase-Worcestershire sauce ukunambitha. Yenza izinkomishi ezingaba ngu-2 1/2 ze-sauce ephakathi.
Ungase Uthande
I-Flounder enezintambo ngeSipinishi
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 576 |
| Inani lamafutha | 31 g |
| I-Fat egcwele | 17 g |
| I-Fat Unsaturated | 10 g |
| I-cholesterol | 171 mg |
| I-sodium | 700 mg |
| Ama-carbohydrate | 52 g |
| I-Fiber Dietary | 13 g |
| Amaphrotheni | 24 g |