Ungathola isidlo esenziwe kahle kakhulu etafuleni ngisho noma usuku lwakho luyimatasa kakhulu, futhi le nhlanzi esheshayo noma i-gratin iyisibonelo esiphelele. Izinhlanzi ezimhlophe ezimhlophe zezinhlanzi zipheka ekupheleleni nge-sauce elula nge ushizi kanye nokukhipha isinkwa se-butter. Vele ufake isaladi ekhishiwe noma izitho zangasese, futhi unesidlo esiphundu ngaphandle kwesikhathi.
Okunye ukukhetha okuhle kwezinhlanzi kuyi-haddock, i-cod, i-pollock, ne- catfish . Uma izinhlanzi zezinhlanzi zikhulu, vumela isikhathi esithile sokubhaka ngaphezulu; inhlanzi kufanele ifake kalula futhi ibe ne-opaque. Kumele ibhalise 145 F ngesimiso sokushisa esheshayo esifakwe phakathi nendawo yezinhlanzi ezinzima kakhulu.
Uma ungathanda umbala obuningi nesambiso esengeziwe ku-dish, engeza cishe 1/2 kuya ku-1 indebe yama-peas afriziwe ama-broccoli ku-sauce. Noma engeza ama-ounces angu-4 wamakhowe alayishiwe . I-Chives noma i-parsley eqoshiwe yizo zombili izinqumo ezihle kakhulu zezolimo.
Okuzokwenza
- 1 1/2 amakhilogremu amahlanzi (cishe ngo-1/2-intshi kuya ku-3/4 intshi ubukhulu)
- 1 (10/4-ounce) kungaba ukhilimu wesobho (noma ukhilimu wesobho)
- Ubisi lwekhamishi elingu-1/4
- 1/4 indebe egayiwe i-Parmesan ushizi (noma mayelana nesigamu se-1/2 se-shredded ushizi)
- 1 1/2 izinkomishi isinkwa esithambile izimpumputhe zihonswe
- Izipuni ezingu-3 zincibilikile ibhotela
Indlela Yokwenza
- Ihhavini lokushisa kuya ku-400 F.
- I-Butter isitsha esingajulile sokubhaka esikhulu ngokwanele ukubamba izinhlanzi zezinhlanzi endaweni eyodwa.
- Hlela izinhlanzi ezinhlanzi esitsheni esilungisiwe sokubhaka.
- Esikhathini samapuphu amancane phezu kokushisa okuphakathi, hlanganisa isobho nobisi bese upheka kuze kube yilapho ushisa futhi ucindezela nje, uvuselela njalo.
- Thela inhlanganisela yesobho eshisayo ngaphezu kwezinhlanzi.
- Ufafaze ushizi we-shredded phezu kwezinhlanzi.
- Hlanganisa i-breadcrumbs ne-bhotela elicibilikile bese uphonsa aze agcoke ngokuphelele. Fafaza ama-breadcrumbs phezu kwe-casserole.
- Bhaka imizuzu engu-15 kuya kwezingu-20, noma kuze kube yimvucumfucu ibe mnandi wegolide futhi inhlanzi iphele futhi iphekwe kahle. Isikhathi sokupheka sincike ekutheni ubukhulu bezinhlamvu.
Amathiphu
- Uma usebenzisa izinhlanzi zezinhlanzi ezibandisiwe futhi ungenalo isikhathi sokuzihlwitha esiqandisini ebusuku, ungazinamathisela masinyane emanzini. Vele ugcwalise izibopho zezinhlanzi esikhwameni sesitoreji sokudla epulasitiki bese uzifaka esikhwameni esikhulu noma epanini lamanzi abandayo. Uma usebenzisa i-microwave ukuze unqabe inhlanzi, yenzeni nje ngaphambi kokuba uhlele ukuyobhaka.
- Yenza i-sauce yokuzenzela uma uthanda ukugwema isobho esikhulelwe. Songa indebe ye-1/4 ye-celery eqoshiwe noma amakhowe noma amathisipuni ambalwa we-shallots ngezipuni eziyi-3 zebhotela. Uma imifino ilula, engeza izipuni ezintathu zofulawa bese upheka cishe imizuzu emibili ngenkathi uvuselela njalo. Hamba kancane kancane ezinkomishini eziyi-1/2 zobisi bese uqhubeka upheka kuze kube yilapho usukile. Sebenzisa i-sauce okuzenzela ukufaka isobho kanye ne-1/4 indebe yobisi ku iresiphi.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 1067 |
| Inani lamafutha | 79 g |
| I-Fat egcwele | 38 g |
| I-Fat Unsaturated | 24 g |
| I-cholesterol | 230 mg |
| I-sodium | 685 mg |
| Ama-carbohydrate | 35 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 56 g |