Le recipe ye-Baked Sole neMango ingenziwa nezinye izithelo zombili ezithokozelayo. Cabanga ukusebenzisa ama-apricot, amapayipi, noma ama-nectarine uma ungakwazi ukuthola ama-mango avuthiwe.
Okuzokwenza
- 1 tbsp. I-soy sauce
- I-clove i-garlic, i-minced
- 1-1 / 2 lbs. amafayili kuphela
- 1 inkomishi eqoshiwe, ama-peaches, noma ama-nectarine
- 1 tsp. impande ye-ginger egajiwe
- 2 tbsp. ijusi lemon
- 1 tsp. ushukela
- 1/4 tsp. usawoti
- dash pepper omhlophe
Indlela Yokwenza
1. Hlanganisa i-oven emazingeni angu-375. Faka izibopho ezigciniwe olulodwa esitsheni sokubhaka ingilazi. Hlanganisa i-soy sauce negalikhi bese usakazeka phezu kwezinhlanzi.
2. Vala futhi uvumele ukuma ekamelweni lokushisa imizuzu engama-30 ukuze uhambe.
3. Hlanganisa umango, i-ginger, ujusi kalamula, nosawoti kanye nopelepele. Spread le ngxube ngokulinganayo phezu kwezinhlanzi bese ubhake imizuzu 10-12, noma kuze kube yilapho izinhlanzi zihamba kalula uma zihlolwe ngeforki.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 297 |
| Inani lamafutha | 22 g |
| I-Fat egcwele | 7 g |
| I-Fat Unsaturated | 10 g |
| I-cholesterol | 57 mg |
| I-sodium | 937 mg |
| Ama-carbohydrate | 13 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 14 g |