Leli phunga elimnandi elibhakabhaka (noma elilodwa) libhakwa ngebhotela elivuthiwe. Lena iresiphi elula kakhulu, kodwa ayikhiphi ukunambitheka. Yisebenze nge-alliyo ye-garlic (ngezansi) noma usebenzise inhlanzi nge-tartar sauce noma i-pesto elungiselelwe.
I-recipe ingenziwa nge-sole, haddock, noma enye inhlanzi emhlophe emhlophe. Lungisa isikhathi sokubhaka uma ama-fillets enzima kakhulu. Sisebenzela inhlanzi ngamazambane aphekiwe noma ilayisi kanye nesaladi noma imifino e-steamed.
Okuzokwenza
- Amaphilisi angu-1 1/2 ama-flounder (noma yedwa)
- 1 ithisipuni usawoti
- 1/8 isipuni pepper omnyama
- 4 isipuni ibhotela (ecibilikile)
- 2 wezipuni juice juice (fresh)
- 2 amathisipuni anyanisi (finely minced)
- 1 ithisipuni i-paprika (njengoba kudingeka)
- Ukuhlobisa: i-parsley entsha eqoshiwe
- Ukuhlobisa: i-lemon wedges yokukhonza
- Nge-Optional Garlic Aioli:
- 2 ephakathi
- i-clove garlic
- usawoti ukunambitha
- 1/2 indebe imayonnaise
- 2 wezipuni
- Amafutha e-Olive
- Isipuni 1 ilamula lemon (fresh)
Indlela Yokwenza
- I-Butter isitsha esingavuni sokubhaka. Sishisa i-ovini ku-325 F (165 C / iGesi 3).
- Sika izibopho zezinhlamvu zibe izingxenye zamasayizi okukhonza bese uhlela izingcezu esitsheni esilungisiwe sokubhaka. Fafaza izinhlanzi nge 1 ithisipuni kasawoti kanye nomswakama omnyama omusha.
- Esikhathini esincane noma indebe yokulinganisa, hlanganisa ibhotela, i-2 tablespoons yamanzi kalamula, kanye no-anyanisi othosiweyo; uthele phezu kwezinhlanzi. Fafaza inhlanzi nge-paprika.
- Bhaka kuhhavini elushisayo ngaphambi kwemizuzu engama-20 ukuya kwangu-25, noma kuze kube yilapho inhlanzi iphekwe futhi iqhubeke kalula ngefoloko.
- Gcoba nge-parsley eqoshiwe kanye namakhadi elamula bese ukhonza nge-garlic aioli (ngezansi), uma uthanda.
- Khonza i-ribboner ebhakabhaka nelayisi eliphekiwe eliphekiwe noma amazambane abhakabhakeni, kanye nemifino e-steamed noma isaladi.
I-garlic Aioli
- Cindezela ugarliki ube esitsheni esincane bese ugayela kahle ngemfoloko. Noma ulihlanganise ngodaka kanye ne-pestle. Engeza i-mayonnaise, amafutha omnqumo, nejusi likalamula, bese ufaka ukuhlanganisa kahle. Isizini ngosawoti, ukunambitha.
- Ukumboza bese uphawula kuze kube yisikhathi sokukhonza.
Inhlanzi ingaba yinkimbinkimbi futhi yome uma iphuza ngokweqile. Uma lezi zibopho zincane kakhulu, hlola u-doneness ngemva kwemizuzu engaba ngu-10 kuya ku-15.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 555 |
| Inani lamafutha | 43 g |
| I-Fat egcwele | 12 g |
| I-Fat Unsaturated | 14 g |
| I-cholesterol | 137 mg |
| I-sodium | 875 mg |
| Ama-carbohydrate | 14 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 29 g |