I-Haddock ne-halibut zihle kakhulu kule ndawo, kodwa ungasebenzisa i-salmon, i-cod, noma cishe noma yiluphi uhlobo lwezinhlanzi kule recipe elula. I-Dijon inhlanganisela yesinaphi nesobisi inhlanganisela inika ukunambitheka okumnandi kwezinhlanzi.
I-recipe ithatha imizuzu engaba ngu-30 kuya kwangu-40, qala ukuqeda, futhi lokhu kuhlanganisa isikhathi sokuhlanza! Khonza izibopho ngamazambane abhakabhakeni noma irayisi, kanye namahlumela aseBrussels ahlasiwe noma imifino yakho eyithandayo.
Okuzokwenza
- 2 amakhilogremu amahlanzi (njenge-haddock, i-cod, noma i-pollock)
- 3 izinkomishi amanzi
- Indebe ye-3/4 kanye nezipuni ezintathu ze-lemon
- 6 wezipuni ibhotela
- Izipuni eziyi-1 1/2 ze-dijon lwesinaphi (noma isardard efanayo ye-gourmet)
- 3/4 ithisipuni usawoti
- 1/2 isipuni i-paprika
- 1/8 isipuni pepper omnyama
- Ukuhlobisa: i-parsley eqoshiwe
Indlela Yokwenza
- Thaw inhlanzi uma iqhwa. Sika izibopho zibe izingxenye zamasayizi okukhonza, cishe ama-ounces angu-6 ngamunye.
- Faka izigcawu ezigciniwe olulodwa esitsheni esingatheni sokubhaka, cishe ngamasentimitha angu-12x8x2. Hlanganisa amanzi namanzi kalamula bese uthele izinhlanzi. Ukumboza bese uvumela inhlanzi ukuba ihambise emshini esiqandisini imizuzu engu-15.
- Hlanganisa ibhotela, izipuni eziyi-3 zamanzi kalamula, isinaphi lwesinaphi , u-usawoti, i-paprika kanye nopelepele epanini. Ukushisa kuze kufike ubhotela.
- Sishisa i-broiler (500 F noma i-HIGH) bese ugcoba ipaneli yama-broiler ngesandla esivulekile.
- Hlela izibopho zezinhlanzi epanini eligcwele amafutha e-broiler. Shayela ama-fillets ngokukhululekile ngenhlanganisela yesinaphi ne-bhotela.
- Hlulela cishe amasentimitha angu-4 ukusuka emthonjeni wokushisa imizuzu emihlanu ukuya kweyisithupha; * vula ngokucophelela. Phinda uphonsa ngokukhululekile nge-sauce yesinaphi bese ufaka imizuzu emine kuya kweyisithupha ubude noma kuze kube yilapho izinhlanzi zihamba kalula uma zihlolwe ngeforki.
- Hlela epulini yokukhonza bese ufafaza nge-parsley. Sishisa isoso lesasard-ibhotela nesipuni phezu kwezinhlanzi.
* Qaphela: Isikhathi sokupheka senhlanzi sincike ekutheni ama-straw noma ama-steaks azinzima kangakanani. Ngezingubo zokulingana ezilingana no-1 intshi ubukhulu bawo, pheka imizuzu engaba mihlanu ohlangothini ngalunye. Umthetho omuhle wesithupha ungumzuzu wamaminithi angu-10 ngayinye inhlanzi yezinhlanzi (ubukhulu).
- Lokhu kudoba i-haddock ne-Parmesan kanye nokugxila imifino kungenye indlela enhle kakhulu, noma zama le nhlanzi e-panko ekhishwe .
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 298 |
| Inani lamafutha | 16 g |
| I-Fat egcwele | 9 g |
| I-Fat Unsaturated | 6 g |
| I-cholesterol | 123 mg |
| I-sodium | 491 mg |
| Ama-carbohydrate | 2 g |
| I-Fiber Dietary | 0 g |
| Amaphrotheni | 34 g |