Lesi simo sama-halibut esiyinqaba sinendlela elula futhi elula yokulungisa inhlanzi enomusa, enhle. Ukukhwabanisa okunomsoco, okwenyuka komzimba kunika i-halibut ukunambitheka okuhle nokuthungwa, futhi kubhaka ngamaminithi ambalwa nje.
Khetha izibopho zase-Pacific noma i-Alaskan halibutt noma ama-steaks ale recipe. Wild Atlantic halibut yizilwane ezisengozini, kodwa i-Atlantic halibut ehlwanyelwe ingasetshenziswa. Amanye ama-flatfishes amakhulu angase abizwe ngokuthi "halibut" futhi. Okunye okungenzeka esikhundleni se-halibut ebiza kakhulu kubandakanya i-turbot, i-haddock, i-cod, nama-bass emigqa.
Khonza lezi zibopho ezimnandi ze-halibut ngelayisi, amazambane abusiwe , noma amazambane amasha abilisiwe kanye nesaladi eluhlaza oluhlaza kanye nemifino eshubile.
Okuzokwenza
- 1 1/2 amakhilogremu ase-halibut
- 3 izinkwa isinkwa
- Izipuni ezimbili ezikhishwe ushizi lweParmesan
- Isipuni esingu-1 eqoshiwe i-parsley entsha
- 1/2 ithisipuni i-garlic powder
- 1/2 isipuni anyanisi powder
- 1/4 ithisipuni usawoti oshelelayo
- Dash pepper omusha omnyama
- Amapuni wezipuni amabili ancibilikile ibhotela
- I-Lemon wedges noma izinkinobho zokukhonza
Indlela Yokwenza
- Sishisa ihhavini ku-450 F.
- Sula ishidi lokubhaka rimmed nge-sipho yokupheka ngaphandle kokugcoba noma ulayishe i-pan ngefolda elingenalutho.
- Sika i-halibut ukwenza izinsiza ezine (6-ounce). Hlela ama-fillets ebhodini eliphekile lokubhaka, uhlangothi lwesikhumba phansi.
- Gcoba isinkwa sibe yizicucu bese ufakwa ku-processor yokudla. Pulse kuze kube yizinkwa zokudla.
- Esikhathini esiphakathi, hlanganisa imvuthuluka ne-Parmesan ushizi, i-parsley, i-garlic, ne-anyanisi powders, usawoti, pepper kanye nebhotela elicibilikile. Hlanganisa kahle.
- Fafaza imvuthuluka yesinkwa esinezinkathi ezenziwe ngobuningi ezicucini ze-halibut; phaka phansi ukuze usize iminyango ihambele eziqongweni zezinhlanzi zezinhlanzi.
- Bhaka i-halibut izibophezele imizuzu engaba ngu-10 kuya kwezingu-12, noma kuze kube yilapho inhlanzi ibhalisa 145 F ngesimiso sokushisa esheshayo . Ngaphandle kwalokho, uvivinye inhlanzi yokukhwabanisa ngemfoloko.
- Khonza i-halibut ngama-wedges ama-lemon amasha noma izinkinobho.
Amathiphu
Ukuze uhlole inhlanzi ukuze unike amandla, faka imfoloko efoltheni bese uyihlanekezela kancane ukuze uhlole ukukhwabanisa. Uma usuqedile, inhlanzi izoba yizigaba futhi izoba opaque.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 303 |
| Inani lamafutha | 10 g |
| I-Fat egcwele | 5 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 119 mg |
| I-sodium | 403 mg |
| Ama-carbohydrate | 12 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 41 g |