Izibopho ze-Halibut zithokozisa kakhulu ngotshani we-herb kanye negalikhi encane, noma wengeze isoso se- ukhilimu noma isobho se-crab ukuze uthole isidlo esikhethekile. Sebenzisa imifino yakho oyintandokazi noma ingxube yesiphuzo esiphundu ngegalikhi.
Okuzokwenza
- 4 izipho ze-halibut (cishe ama-ounces angu-6 ngamunye)
- usawoti ukunambitha
- umnyama omnyama ukunambitha
- 3 wezipuni ibhotela (ecibilikile)
- I-garlic ephakathi kwe-1 ephakathi (ihlanjululwe kahle noma icindezelwe)
- Okuzikhethela: amathisipuni amabili ama-parsley (asanda kuqoshwa)
- 1/2 ithisipuni isithombo semifino yokuxuba (noma abambalwa abazamazama, ukunambitha)
Indlela Yokwenza
- Shayela umkhumbi we-broiler ngamafutha omnqumo amancane.
- Ukufafaze kancane isimo se-halibut ngosawoti kanye ne-pepper.
- Hlanganisa ibhotela elicibilikile negalikhi, i-parsley eqoshiwe, uma usebenzisa, kanye nokufakelwa kwe-herb mixing.
- Hlanganisa izinhlanzi zezinhlanzi ngenhlanganisela ye-bhotela ye-herb.
- Beka ku-broiler rack. Hlanganisa imizuzu engaba ngu-10 kuya kwezingu-14, kuye ngokuthi ubukhulu, ubuyekeze uhambe phakathi.
- Khonza le halibut namazambane noma ilayisi, isipinashi, noma enye imifino eluhlaza. Uma ufisa ukukhonza nge-sauce enomuncu.
I-iresiphi kulula kakhulu ukwehlisa phansi ezimbili. Sebenzisa izibopho ezimbili, i-clove encane ka-garlic, ngamapuni wezipuni angu-1/2 webhotela elicibilikile, ne-1 ithisipuni ye-parsley, kanye nokunciphisa kancane kancane.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 317 |
| Inani lamafutha | 12 g |
| I-Fat egcwele | 6 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 125 mg |
| I-sodium | 222 mg |
| Ama-carbohydrate | 11 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 41 g |