IsiGreki: i-pah-lah-MEE-thah stoh FOOR-no
UBonito, ilungu lomndeni wakwa- mackerel , uyintandokazi endlini yami. Indodana yami iyingozi kakhulu ukuze inhlanzi ibe nezikali, futhi i-bonito ayinaso isikali - sikhulu kakhulu kokungezwani komzimba futhi kulula kakhulu ukuyihlanza! Le recipe ye-bonito inhlanzi i-bonito ebhakiwe eyoliswe ngegalikhi kanye ne-oregano iphekwe namazambane.
Okuzokwenza
- I-bonito engu-1 (cishe amakhilogremu angu-3)
- 1/2 indebe yamafutha omnqumo
- Ama-clove ka-5-6 we-garlic (enqotshiwe)
- Ukunambitha: usawoti usawoti
- Ukunambitha: pepper (omnyama omusha)
- Ukunambitha: i-Greek oregano (rigani)
- 1 ulamula (ijusi 2)
- 2 1/2 amakhilogremu amazambane
- 1 1/3 izindebe zamanzi
Indlela Yokwenza
Hlangisa i-oven ku-355 ° F (180 ° C).
Susa futhi ulahle ikhanda namathumbu kusukela enhlanzi. Ukusika kahle izinhlanzi ngokulinganisa isigamu ubude, ukusika ngemuva. Fafaza izinhlanzi ngosawoti, pepper, ne-oregano. Faka izingcezu zikagalikhi ezingxenyeni ezihamba phambili zezinhlanzi.
Amazambane ahlanzekile futhi uthathe izingcezu ezilingana nobukhulu bezinhlamvu. Fafaza usawoti, pepper, kanye ne-oregano.
Beka inhlanzi epanini elikhulu lokugcoba, bese uzungeza amazambane.
Engeza izingcezu ezisele zegalikhi phezu kwamazambane. Hlanganisa amafutha namajamu bese uthulula phezu kwezinhlanzi namazambane, bese ufaka amanzi.
Bhaka ku-355 ° F (180 ° C) amahora angu-1/2.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 887 |
| Inani lamafutha | 52 g |
| I-Fat egcwele | 15 g |
| I-Fat Unsaturated | 28 g |
| I-cholesterol | 215 mg |
| I-sodium | 296 mg |
| Ama-carbohydrate | 41 g |
| I-Fiber Dietary | 4 g |
| Amaphrotheni | 64 g |