Le iresiphi elula ebomvu i-red snapper ibhakwa ngenhlanganisela elula yegalikhi, ibhotela, iziqu zokunkwa ezinomsoco kanye ne-Parmesan ushizi.
I-American Heart Association itusa ukudla izinhlanzi ezihlukahlukene okungenani kabili ngesonto, futhi iresiphi ebomvu i-red snapper iyinhle kakhulu yokudla okunempilo. Nakuba engekho ema-fatty acids ama-omega-3 njengabanye, kuwumthombo omuhle. Abanye abathintekayo abalungile be-red snapper kulesi sidlo kufaka i-haddock, i-pollock, i-cod emnyama, noma ama-bass emigqa.
Iresiphi encane ebomvu iphindwe kabili noma kathathu ukuze uthole ukudla komndeni.
Okuzokwenza
- Izibopho ezimbili ezibomvu, ama-ounces angaba ngu-6 kuya kwangu-8 ngalunye
- 4 wezipuni ibhotela
- I-clove eyi-1 ephakathi
- i-garlic, icindezelekile noma igodliwe
- 3 noma 4 yehla i-Worcestershire sauce
- 1/2 isipuni
- I-Creole noma i-Cajun yokuphuza, noma isithandwa sakho sezintandokazi zokuvuna, usawoti
- 1/8 ithisipuni ithini elimnyama elimnyama
- Izipuni 1 kuya kwezingu-2 zihlanjulisiwe
- i-parsley
- I-isipuni elilodwa likhishwe okusha noma iqhwa
- chives, ozikhethela
- Izipuni ezintathu kuya kwezingu-4
- imvuthuluka yesinkwa esicacile noma esinezinkwa
- 2 isipuni esisanda kukhishwa iParmesan ushizi, ozikhethela
Indlela Yokwenza
- Sishisa i-ovini ku-400 F.
- Faka izibopho ezinama-snapper esitsheni sokubhaka esihlongozwe nge-spray-flavored nonstick spray spray.
- Esikhathini se-skillet, ibhotela le-garlic, i-Worcestershire sauce, isixube se-Creole, i-pepper, i-parsley ne-chives, uma usebenzisa. Pheka ukushisa okuphansi imizuzu emibili, ukuze uhlanganise u-flavour.
- Hlanganisa izinhlangothi zombili zezinhlanzi zezinhlanzi nge-bhotela ne-herb mix.
- Hlanganisa ama-breadcrumbs ne-bhotela esisele ne-Parmesan ushizi, uma usebenzisa; ufafaza phezu kwezibopho.
- Bhaka kuhhavini elushisayo ngaphambi kwemizuzu engama-12, kuye ngokuthi ubukhulu bezinhlamvu ezibomvu ze-snapper. Izinhlanzi zizobe zine-opaque ne-flake kalula ngemfoloko uma zenziwe.
Ukushintsha kwezingcebiso
- Ukuze uhlole izinhlanzi ukuze uthole ukunikela, faka imfoloko engxenyeni enkulu kakhulu yefletti. Kufanele ifake kalula.
- Sebenzisa enye inhlanzi emhlophe emhlophe kule iresiphi. I-tilapia, i-haddock, i-pollock ne-cod yizinqumo ezinhle.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 653 |
| Inani lamafutha | 28 g |
| I-Fat egcwele | 15 g |
| I-Fat Unsaturated | 8 g |
| I-cholesterol | 168 mg |
| I-sodium | I-1,569 mg |
| Ama-carbohydrate | 36 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 62 g |