Leli cod elimnandi linamathengi amnandi, ama-buttery nokuthungwa. Khonza ngamazambane akho athandwayo oyintandokazi noma imifino ozikhethelayo. Lesi sidlo senza isidlo esiphelele samasonto onke, futhi noma yikuphi okusele kungahle kuvezwe futhi kwengezwe ezinsikeni noma emasimini.
Okuzokwenza
- Ama-cod fillets, ama-ounces angu-6/170 g ngamunye
- 1 anyanisi omncane, oqoshiwe
- 1/4 indebe / 60 mL iwayini elimhlophe
- 1/4 indebe / 60mL ibhotela
- Isipuni 1/15 mL insizwa eyengeziwe
- Amafutha e-Olive
- 1/2 ithisipuni / u-2.5 mL usawoti (sebenzisa kancane uma ufisa)
- 1/2 isipuni / 2.5 mL pepper omnyama
Indlela Yokwenza
- Phakamisa isilwane sokushisa esiphakathi.
- E-small skillet ibhotela elicibilikile. Engeza anyanisi upheke amaminithi angu-1 kuya kwangu-2. Engeza iwayini elimhlophe bese uvumela ukumisa imizuzu emithathu eyengeziwe. Susa ekushiseni bese uvumele ukupholisa imizuzu engu-5.
- Geza izibopho ngamafutha omnqumo bese ufafaze usawoti kanye nepelepele. Beka inhlanzi endaweni yokugcoba kahle bese upheka imizuzu engu-8.
- I-baste cod ne-bhotela isobho bese uphenduka ngokucophelela. Pheka eminye imizuzu engama-6 kuya kwengu-7 noma kuze kube yilapho izinhlanzi zine-opaque futhi zifinyelele ekushiseni kwangaphakathi kwezi-145 F. I-Baste inhlanzi isamba sezingu-2 kuya kwezingu-3 ngesikhathi sokupheka.
- Susa i-cod kusuka ekushiseni, phezulu nge-wedmon wedges, bese ukhonza ngezinhlangothi zakho ozithandayo.
- Gcina noma yikuphi izinhlanzi eziphekwe ezisele ezitsheni ezingenalutho esiqandisini kuze kube yizinsuku ezintathu emva kokupheka kokuqala. Sebenzisa izobho nezitshalo.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 308 |
| Inani lamafutha | 16 g |
| I-Fat egcwele | 8 g |
| I-Fat Unsaturated | 6 g |
| I-cholesterol | 126 mg |
| I-sodium | 676 mg |
| Ama-carbohydrate | 1 g |
| I-Fiber Dietary | 0 g |
| Amaphrotheni | 36 g |