Iresiphi esheshayo, elula futhi enomnandi yezinhlanzi ezibhaka nge-tahini sauce iyintandokazi emndenini wami. Kuyinto ehlukile kwi-Classic Eastern-iresiphi yaseNyakatho Afrika, enezinto ezimbalwa ezithinta. Khetha inhlanzi emhlophe njenge-snapper, i-tilapia noma i-halibut. Senze lokhu nge-salmon yasendle. I-sauce ye-tahini izokugcina kalula isonto, ngakho-ke gcina noma yikuphi okusalayo kwamasaladi, ama-sandwich, i-rice ephuziweyo noma udibezela izinkukhu.
Okuzokwenza
- I-anyanisi e-1 (ilayishiwe kakhulu kakhulu)
- 4 amafaysi ezinhlanzi (ngamunye ngamayunithi angu-4 kuya ku-5)
- 1 ithisipuni i-herbes de Provence (noma amaqabunga e-thyme)
- usawoti ukunambitha
- umnyama omnyama ukunambitha
- 1 isipuni samafutha omnqumo
- Ukuzikhethela: izipuni ezimbili zeji lemon (noma iwayini elimhlophe)
- Ngokuba isoso:
- 1/2 indebe sesame tahini
- 1/4 kuya 1/2 yamanzi indebe (ashisayo)
- Iiglavu 2 igaliki (eqoshiwe)
- 2 wezipuni amafutha omnqumo
- 2 wezipuni juice lemon (1 lemon)
- Isipuni esingu-1 parsley (oqoshiwe)
- I-pinch engu-1
- usawoti ukunambitha
- umnyama omnyama ukunambitha
Indlela Yokwenza
1. Preheat oven kuya 400 '.
2. I-opharetha kancane i-pan yokubhaka futhi usakaze u-anyanisi osikiwe kuwo.
3. Beka ohlangothini oluhlangothini oluhlangene bese ufafaza ama-herbs kanye nokuvuna.
4. Gcoba ngamafutha omnqumo nelemon.
5. Bhaka inhlanzi ngemaminithi angu-10, noma kuze kube yilapho iqhuma kalula ngemfoloko.
6. Ngenkathi inhlanzi ibhaka, hlanganisa ndawonye i-tahini ne-¼ indebe yamanzi ashisayo. Uma ingxube ibomvu kakhulu, engeza amanzi angeziwe 1 isipuni ngesikhathi esisodwa kuze kube mkhulu kepha sikhilimu.
7. Faka i-garlic, amafutha omnqumo kanye nejisi lemon bese uphahla kahle. Uma kunesidingo, engeza amanzi afudumele kuze kube yilapho isiphuzo sifinyelela ngokuvumelana.
8. Yengeza i-parsley kanye nezikhathi zokunambitha ukunambitha.
9. Uma inhlanzi ipheka, yiphakamise nge-sauce bese ukhonza ngokushesha.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 537 |
| Inani lamafutha | 37 g |
| I-Fat egcwele | 6 g |
| I-Fat Unsaturated | 18 g |
| I-cholesterol | 111 mg |
| I-sodium | 325 mg |
| Ama-carbohydrate | 12 g |
| I-Fiber Dietary | 4 g |
| Amaphrotheni | 39 g |