NgesiGreki: λαβράκι στο φούρνο σε χαρτί, ebizwa ngokuthi lahv-RAH-kee stoh FOOR-noh seh har-TEE
Ama-sea bass ( lavraki ) agcwele ama-herbs, aphethwe phezulu futhi aphansi ngamatamatisi, bese ephekwe futhi ekhonjiwe ephepheni lesikhumba ukuze anambitheke futhi abe nesethulo esihle.
Ukuhlelwa ngu-Kenton:
Enye into enhle ngokupheka ngenhlanzi yiyo ukuthi ngokushesha iba ukudla okuphansi kwekhalori. Ngisho, yebo, ungangezela izinto bese uphazamisa inani lekhalori emanzini, kodwa ngokuvamile, kuyisidlo esinempilo. Le recipe ayikho into ehlukile.
Ama-bas bass angama-kilojoule angu-125 ngezinhlanzi. Ngaphezu kwalokho, inama-carbs angu-0, kanye nama-gramu angu-24 weprotheni. Ngakho kuyindlela enhle. Futhi, itholakala ngezinye iziphesheli ezinhle, ngakho gcina amehlo kubo futhi ubeke phezulu. Benza iqhwa kahle (njengezinhlanzi eziningi).
Lokho engikuthandayo mayelana nalezi zindlela zokupheka (inhlanzi yokugqoka nokupheka) yilokho okushicilela khona ku-flavour. Awugijimi futhi ahlala futhi angene ngaphakathi enhlanzi. Ngizosho ukuthi lokhu kungenza ukuthi inhlanzi ingabi njenge-flakey iphinde uyipheke, ngakho-ke ungase ufune ukulungisa izinto uma ukhetha ngaleyo ndlela. Kungakhathaliseki ukuthi yiyiphi indlela, yenza i-dinner enkulu futhi enempilo.
Okuzokwenza
- 4 ama-sea bass (cishe u-1 kuya ku-1 1/4 wekhadi ngalinye)
- Ama-1 1/2 - 2 ama-parsley (ahlanzekile, aqoshiwe)
- Ama-clove ama-garlic (okuncane)
- Izipuni ezimbili zamanzi kalamula (asanda kufakwa)
- Izipuni ezimbili zamafutha omnqumo
- Ukunambitha: usawoti usawoti
- 1 isipuni esinesisindo se-Greek oregano (rigani)
- 24 tincetu zamatamatisi (utamatisi omncane, omunwe, omunwe, 4-5 omkhulu)
- Ukuxubha: amafutha omnqumo
- 1 indebe yewayini elimhlophe
- 3 izinkomishi zamanzi
Indlela Yokwenza
Hlanganisa i-oven ukuya ku-400 - 410 ° F (205 - 210 ° C).
Hamba bese ulinganisa inhlanzi (ushiye izinhloko), bese ugeza kahle. I-pat eyomile. Usawoti omncane ngaphakathi nangaphandle.
Hlanganisa i-parsley, i-garlic, ijusi kalamula, ama-tablespoons amabili amafutha omnqumo, kanye ne-oregano, nosawoti omncane, futhi ubeke izibilini zesisu.
Thelela iwayini namanzi zibe phansi kwepani enkulu yokubhaka (cishe 15 3/4 X 13 3/4 noma okulinganayo).
Shayela ipheshana ngamafutha.
Faka izingcezu ezintathu utamatisi ohlangothini olusikiwe, inhlanzi eyodwa phezulu, kanye nezintathu ezintathu zetamatato ngaphezulu kwezinhlanzi. Phonsa inhlanzi ngayinye ephepheni kanye nendawo, ugobe phansi phansi, epanini lokubhaka.
Bhaka ku-400 ° F (210 ° C) cishe imizuzu engu-45. Ukuze uhlole ukuphakela, cindezela iphepha ngesandla sakho. Izinhlanzi kufanele zibe zithambile.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 181 |
| Inani lamafutha | 5 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 58 mg |
| I-sodium | 119 mg |
| Ama-carbohydrate | 4 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 27 g |