Uma ufuna umqondo we-dinner olula, ophansi, ongenamafutha we-gluten, awukwazi ukungahambi kahle ngaleli recipe lekhasi le-garlic cod recipe. Kuyinto isidlo esikhulu samasonto onke kodwa ungabonakali ngenxa yokuzilibazisa, ngoba nakanjani uthole ama-chops enkampanini yakho ebandlulula kakhulu.
I-Cod iyizinhlanzi ezinomsoco, okusho ukuthi iningi lezingane zifana nalo, futhi lidibilika kahle futhi empeleni lithatha ama-flavor of the izithako ozifaka kuso.
Lapha, indlela elula isetshenziswa. I-drizzle yamanzi kalamula, i-garlic echotshoziwe, namafutha omnqumo kuhlangene ne-butterfly ye-bhotela, amanye ama-parsley aqoshiwe, nezinxenye ezingenanjongo, ezingenasici ezingokwenyama zingadingeki ukwenza lokhu kudla okunenhliziyo enempilo cishe ngemizuzu engu-20.
Okuzokwenza
- 4 (i-ounce) izingcezu zekhodi (ezingenalutho, ezingenasici)
- Usawoti olwandle nosawoti omnyama (ukunambitha)
- 1 1/2 amathisipuni ibhotela
- 1 isipuni samafutha omnqumo
- 2 clove garlic (ochotshoziwe)
- 2 wezipuni ujusi kalamula
- 2 wezipuni flat-leaf parsley (oqoshiwe)
Indlela Yokwenza
- Ihhavini lokushisa kuya ku-400 F.
- I-pat cod izicucu ezine-towel yephepha kanye nendawo endaweni yokubhaka enkulu ngokwanele ukubamba izinhlanzi endaweni eyodwa. Kulula kakhulu ukugqoka phansi isidlo ngokupheka.
- Inhlanzi yonyaka ngezilwanyana ezincane usawoti kanye nomsundu omnyama omusha.
- Beka ibhotela namafutha omnqumo endaweni encane ye-skillet. Ukushisa nge-medium-low. Engeza i-garlic bese usuka ngomzuzu owodwa. Engeza ijusi lemon kanye ne-parsley, bese ususa ekushiseni.
- Faka ingxube ye-garlic phezu kwenhlanzi. Bhaka amaminithi angu-12 kuya kwangu-14 noma kuze kube yilapho izinhlanzi zihamba kalula ngefoloko.
- Uma uthanda, sebenzisa ama-pan we-pan ahlangene.
Okufanele Ukhonze Nge-Lemon Cod
Isaladi eluhlaza nge-vinaigrette noma ukugqoka amafutha aphansi kungaba ukuhambisana okukhulu, njengokungathi kuzodla inyamazane noma i-veggies-oil-coleslaw.
Ama-carbs ahlanzekile kahle njenge-dish side uma nje egcwele okusanhlamvu afana nelayisi elibomvu, i-quinoa, i-millet noma ibhali, namazambane abhakawa futhi akhonzwa njengenhla noma ibhotela lebhotela.
Okwenza i-Cod ikhethe kahle ukudla okunamafutha, okunenhliziyo enempilo
I-Cod iyiprotheni enomzimba egcwele omega-3 fatty acids enempilo enempilo kanye ne-vitamin B-12. Ngokwehla, enye i-cod ingaba namanani alinganiselayo we-mercury, okuyizinani ezincane ezingenabungozi kuningi kepha kungalimaza abesifazane abakhulelwe nabantu abanezigciwane ezizivikelekile. Ngokusho kwe-US Food and Drug Administration, abantu kula maqembu kufanele badle ama-ounces angu-12 ngesonto.
- Amaprotheni ahlanzekile: Amaphrotheni angasiza ekuqiniseni ushukela wegazi, isisindo sokugcoba, futhi ugcine ugcwele-uma nje kunguhlobo olufanele lweprotheni. Izinhlanzi eziningi nezinhlanzi zasolwandle ziwumthombo omuhle kakhulu weprotheyini ephilile ngoba ikhulu kakhulu emafutheni noma amanye aphezulu emafutheni enempilo ebizwa ngokuthi i-omega-3 fatty acids (njenge-saumon). Akumangalisi ukuthi i-American Heart Association itusa okungenani ama-3.5-ounce servings weprotheni ephilile ngesonto.
- Ama-Omega-3 Acatty Acids: Lezi yizinhlobo ezifanele zamafutha okudla ngoba imizimba yethu idinga i-omega-3 fatty acids kodwa ayikwazi ukuyikhipha yodwa. Ngokusho kwamaNational Institutes of Health, la ma-omega-3 fatty acids acatshangwa ukuthi avikele izifo zenhliziyo, ukuvuvukala, ezinye izifo zomdlavuza, isifo sikashukela, i-Alzheimer's, kanye ne-macular.
- I-Vitamin B-12: Le vithamini ibalulekile ekwakheni amangqamuzana egazi elibomvu, i-cell metabolism, umsebenzi wezinzwa, nokukhiqizwa kwe-DNA. Izinhlanzi, izinkukhu, inyama, kanye nobisi yimithombo enhle ye-vitamin B-12. Ukwengezwa kwe-B-12 kunconywa izitho zemifino nezitshalo ezingahle zibe nokuntula ngoba ukutshala kwezitshalo akuqukethe. Ngakho-ke uma unesifo se-pescatarian, ungaphumelela kakhulu ngokudla i-cod noma iyiphi inhlanzi, ngenxa yalolu daba.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 258 |
| Inani lamafutha | 6 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 99 mg |
| I-sodium | 466 mg |
| Ama-carbohydrate | 12 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 38 g |