I-Fish Baked Fish

Lezinhlanzi ezibhakabhaka ezilula ziphethwe ngama-corn flakes. Ngifaka i-parsley eqoshiwe emanzini ommbila futhi ngiwaphonsa ngebhotela ngaphambi kokubhaka. Kuyindlela elula, enhle kakhulu yokulungisa izinhlanzi.

Okuzokwenza

• Amakhilogremu angu-1 ayizinhlanzi ezinhlanzi efriziwe, ahlulwe kancane
• 1/4 inkomishi anyanisi oqoshiwe
• I-clove i-garlic, i-minced
• 2 wezipuni ibhotela
• 1/2 isipuni esilisiwe i-tarragon, echotshoziwe
• 1/4 isipuni somile
• i-thyme , echotshoziwe
• dash pepper
• I-1/4 indebe yama-corn flakes, echotshoziwe, ephoswe nge-1 isipuni sebhotela elicibilikile
• 1 ithisipuni iparsley eqoshiwe
• usawoti wokugcoba kanye nomswakama omnyama omusha

Indlela Yokwenza

1. Sishisa ihhavini ku-450 F (230 C / Gesi 8).
2. Gcoba isidlo sokubhaka esingajulile esikhulu ngokwanele ukubeka inhlanzi endaweni eyodwa.
3. Beka izibopho zezinhlanzi endaweni yokupheka yokupheka.
4. Esikhathini se-skillet noma saute pan phezu kokushisa okuphakathi, pheka u-anyanisi nogalikhi ngezipuni ezimbili zebhotela kuze kube ithenda. Hlanganisa i-thyme ne-tarragon bese upheka umzuzu owodwa isikhathi eside.
5. Hlanganisa ingxube yemifino nebhotela phezu kwezibopho zezinhlanzi.
6. Esigodini esincane, hlanganisa ama-cornflakes achotshoziwe nebhotela elicibilikile ne-parsley.

1. Phezulu ngamaqabunga e-corn flake ahlongoziwe futhi ufafaze usawoti ongcolile kanye nomsundu omnyama omusha.
2. Bhaka kuhhavini elushisayo ngaphambi kwemizuzu engu-12 kuya kwezingu-15, noma kuze kube yilapho izinhlanzi zihamba kalula ngefoloki. Izibopho ezincane kakhulu zingathatha isikhathi esincane. hlola phakathi kwenhlanzi ngemfoloko. Amafulegi kufanele ahlukaniswe ngokukhululekile.
3. Sisebenzela le nhlanzi ngama-wedge lemon, amazambane noma ilayisi, kanye nemifino eshubile.

Izinketho ezengeziwe:

Sebenzisa i-haddock, i-cod, i-pollock, i-catfish, i-tilapia, noma enye inhlanzi ebomvu, epholile kule recipe elula.

Khonza inhlanzi ngamazambane aqoshiwe, amazambane abhakiwe, noma ilayisi. Ngomuthi ohlangothini, ngiyathanda i-broccoli noma i-peas eyisikebhe. Ukubukeka okukhangayo nokukhangisa, sebenzisa izibophezelo zezinhlanzi eziphekwe ebhedeni lama- peas ahlanzekile .

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	225
Inani lamafutha	7 g
I-Fat egcwele	4 g
I-Fat Unsaturated	2 g
I-cholesterol	15 mg
I-sodium	137 mg
Ama-carbohydrate	34 g
I-Fiber Dietary	8 g
Amaphrotheni	9 g

(Ulwazi lomsoco eziphethweni zethu lubalwa ngokusebenzisa i-database yesithako futhi kufanele kuthathwe njengokulinganisa. Imiphumela yomuntu ngamunye ingahluka.)