Amafucumfucu kakhukhunathi namaMango azohambisa ithebula lakho lesidlo emahlathini. Lezi zibopho zezinhlanzi zinezinhlanzi ezinamaqabunga ezikhukhunathi futhi zigcwala imango salsa. Ikhukhunathi ineza kancane ubumnandi ngenkathi i-curry powder iletha ukunambitheka okuyinkimbinkimbi futhi mhlawumbe nokushisa.
Kungcono ukusebenzisa izinhlanzi ezimhlophe ukuze uthole le recipe, njenge-whiting, i-halibut, i-cod noma ama-bass, futhi uqiniseke ukuthi imango yakho ivuthiwe. Uma ukuhlunga nokusika imango kufakazela ukuthi kuyinselelo enkulu, ungayinquma imango ne-peel ehambile, ihlombe eduze komgodi, idale cishe izingxenye ezine. Qaphela inyama yemango ibe yi-cubes - ngaphandle kokusika ngaphakathi kwe-peel - bese uvula isigaba "ngaphakathi-out," uphonsa inyama kude ne-peel. Ukugijima ummese phakathi kwenyama nokucubungula ukususa ama-cubes emango.
Okuzokwenza
- Ngokuba i-Mango Salsa:
- Umango ovuthiwe (oqoshiwe futhi oqoshwe kahle)
- 1/4 inkomishi anyanisi obomvu (oqoshiwe)
- Ijusi ye 1/2 lime
- 1/4 indebe elibomvu pepper (oqoshiwe)
- 1 isipuni uviniga
- 1 isipuni ushukela
- 1 isipuni samafutha yemifino
- 2 wezipuni cilantro fresh (oqoshiwe coarsely)
- 1/2 isipuni
- i-curry powder
- Dash usawoti kanye nopelepele ukunambitha
- Ngezikhohlisi:
- 1 inkomishi enomsoco omuncu (shredded)
- 4 izinhlanzi ezimhlophe ezimhlophe (njenge-whiting)
- I-2/3 indebe yonke ufulawa (injongo ehlukene)
- 1/2 isipuni cumin
- 1 ithisipuni i-curry powder
- 1/2 isipuni sikasawoti (noma ukunambitha)
- 1/2 isipuni emhlabathini pepper (noma ukunambitha)
- 1 iqanda
- 2 wezipuni amafutha omnqumo
- 2 wezipuni ibhotela
Indlela Yokwenza
- Lungisa i-mango salsa: Hlanganisa ndawonye umango, anyanisi, i-lime juice, upropele obomvu, uviniga, ushukela, amafutha omifino, i-cilantro ne-curry powder esitsheni. Isikhathi salsa salsa nosawoti kanye pepper ukunambitha. Beka eceleni.
- Beka ama-flakes angama-coconut ku-processor yokudla bese uphaphaza kancane, kuze kube yilapho ehle kakhulu. Engeza u-1/3 ufulawa wendebe, i-cumin, i-curry powder, usawoti kanye ne-pepper bese ugaxa ukuxuba. Dlulisa ingxube kumcengezi ongajulile.
- Ngesitsha esincane, shaza iqanda nge-1 isipuni amanzi. Beka ufulawa we-1/3 wenkomishi esele epulekeni yesibili.
- Dredge lezi zibopho kuqala ofulawa othakazelisayo (ukuthuthumela ngokweqile), bese usuka enkanjeni yeqanda (ukuyeka ukuphuma ngokweqile), futhi ekugcineni kuhlanganiswe kakhukhunathi, ukumboza izinhlangothi zombili ngokuphelele.
- Sishisa amafutha omnqumo nebhotela e-skillet phezu kokushisa okuphakathi. Faka ama-fillets kuze kube yilapho eboshiwe ezinhlangothini zombili futhi ephekwe ngaphakathi, cishe emizuzu emibili kuya kwemibili ngakunye.
- Faka isipuni se-mango salsa ku-fillet ngayinye bese ukhonza.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 1338 |
| Inani lamafutha | 28 g |
| I-Fat egcwele | 12 g |
| I-Fat Unsaturated | 12 g |
| I-cholesterol | 67 mg |
| I-sodium | 1,083 mg |
| Ama-carbohydrate | 290 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 6 g |