Le haddock elicwengekile ehlanganisiwe inomsoco omningi we-soy sauce, ijusi elimnandi elimisiwe, ne-parsley entsha.
Le nhlanzi ihlanganiswe futhi igwetshwe nge-soy sauce nemifino yamafutha yemifino bese isetshenziswa nge-lemon ne-parsley sauce.
Njengoba le nhlanzi igobile nge-soy sauce-yemifino yamafutha, ayiyona inketho ephansi kakhulu kodwa kungcono kakhulu ukukhetha okuncane okunamandla okuthatha amaminithi ambalwa ukulungiselela.
Okuzokwenza
- Amaphilisi angu-1 we-haddock, ahlanzekile futhi aphikisiwe
- 1/2 isipuni usawoti
- 1/2 isipuni pepper
- 2 amathisipuni ama-soy sauce
- 2 wezipuni amafutha yemifino
- 2 wezipuni ujusi kalamula
- Isipuni esingu-1 eqoshiwe i-parsley entsha
Indlela Yokwenza
- Sika izibopho ezomile ezihlutshiwe futhi ezinamakhanda ezibomvu zibe yizicucu. Fafaza usawoti kanye nepelepele bese ubeka eceleni.
- Esigodini esincane, hlanganisa i-soy sauce namafutha wemifino.
- Hlela izinhlamvu zezinhlanzi ku-broiler ock oiled. Hlanganisa cishe imizuzu engama-3, noma kuze kube yilapho ubontshisiwe kancane, ukugcoba njalo nge-soy sauce-oil ingxube.
- Phendulela ngokucophelela ama-fillets kanye ne-broil cishe imizuzu engaba ngu-3 ubude, ugobe nge-soy more sauce-oil ingxube. Izikhathi zokupheka zangempela zingashintsha kuye ngokuthi ubukhulu bezinhlamvu. Isivivinyo sokunikela ngokubheka ukuthi izinhlanzi zihamba kalula futhi inyama yimibala e-opaque emhlophe.
- Beka inhlanzi ngesitsha esifudumele.
- Epanini, hlanganisa i-soy sauce-oil ingxube ye-soysi nanoma yikuphi ukudonsa okuvela epanini le-broiler. Letha esimeni. Engeza ijusi lemon kanye ne-parsley. Thela phezu kwezinhlanzi.
- Khonza ngokushesha uhambisane utamatisi osikiwe kanye isaladi yemifino exubekile. Ilayisi i-pilaf ingaba enye i-side side dish ukuze isebenze nezinhlanzi.
Ngakho-ke Kanjani Ngempela I-Haddock?
I-Haddock iyinhlanzi yamanzi usawoti etholakala eNyakatho ye-Atlantic. I-Haddock iyabanjwa unyaka wonke futhi ingafinyelela ubude obungamamitha angu-7 ububanzi. Kuyinto inhlanzi yokudla ethandwayo esithengiswa esisha, ebhemayo, efriziwe, eyomile ngisho emathinini. Ngokungafani nekhodi, okuhlobene ngayo, i-haddock ayinalo usawoti kahle ngakho ngeke uvele ungayitholi ngalelo fomu.
Uma uthenga i-haddock, funa izibopho eziqinile eziguquguqukayo futhi ezingekho opaque uze ziphekwe.
Okuningi kusuka kunjiniyela Haddock Recipes
I-Panko-Crusted I-Oven-Fried Haddock Recipe : Izinhlamvu ze-Haddock zigcotshwe ngeqanda elilongwe futhi liboshwe izimpumputhe ze-panko. Ukubhaka inhlanzi kukhanyisa umthwalo wekhalori. Bakhonze nge-tartar sauce noma i-remoulade sauce bese ubhaka amafrimu aseFrance noma amazambane abusiwe.
I-Haddock Gratin nge-Recipe ye-Mushroom Cream Sauce Recipe : Lezi zinhlobo zezinhlanzi eziphekwe ngezinhlanzi zinezinhlamvu ze-haddock ezigcwala isobho samakhowa omusha omnandi kanye noshizi ogayiwe.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 171 |
| Inani lamafutha | 8 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 5 g |
| I-cholesterol | 75 mg |
| I-sodium | 454 mg |
| Ama-carbohydrate | 2 g |
| I-Fiber Dietary | 0 g |
| Amaphrotheni | 23 g |