Lena yindlela enhle yokuthola izinhlanzi ezithosiwe kusuka ku-grill yakho ngaphandle kokusebenzisa amafutha amaningi. Qinisekisa ukuthi uphatha lezi zibopho ngokucophelela ukuze umbobo uhlale.
Okuzokwenza
- 4 izinhlanzi zezinhlanzi (i-cod, i- red snapper , njll)
- Izindebe ezimbili (475 mL) amazambane aphucuziwe
- 2 isipuni (30 mL) ibhotela, ecibilikile
- 2 isipuni (30 ml) ijusi kalamula
- Isipuni esingu-1 (15 ml) amafutha omnqumo
- 2 clove garlic, nengulube
Indlela Yokwenza
1. Hlanganisa i-grill bese uqinisekisa ukuthi une grate yokupheka ehlanzekile kakhulu.
2. Hlanganisa ibhotela elicibilikile, ijusi kalamula, amafutha omnqumo kanye negalikhi esitsheni esingasondleki. Gweba izinhlanzi ze-fish in butter butter mix and roll in amazambane ama-flakes okugqoka.
3. Bopha i-fillet ngayinye e-aluminium foil kanye nendawo endaweni yokushisa ephakathi. I-grate yokupheka i-grate ne-grill imizuzu engu-6 kuya kwangu-8, iphendukela kanye. Susa lapho kwenziwa (lokushisa kwangaphakathi okungenani ama-degree degrees F).
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 223 |
| Inani lamafutha | 10 g |
| I-Fat egcwele | 4 g |
| I-Fat Unsaturated | 4 g |
| I-cholesterol | 34 mg |
| I-sodium | 73 mg |
| Ama-carbohydrate | 25 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 11 g |