Le halibut ekhonjiwe ihamba kahle ngamazambane abusiwe, kodwa ungase uyisebenzise nelayisi noma amazambane ahlambulukile. Engeza isaladi ekhonjiwe noma i- coleslaw kanye nemifino eshubile ukuze uthole isidlo esanelisayo, esingenakulikhumbula.
I-Halibut ayiyona inhlanzi ebhajethi, kodwa iyinhlanzi enhle enekhono elimnandi kanye nokuthungwa okuqinile, okunamandla. Buka ukuthengisa; kuwufanelekile ubuhle obuhle.
Khetha i-halibut yasePacific yase-Pacific, ebanjwe phakathi kolwandle lwaseCalifornia kuya e-Alaska. I-Wild Atlantic halibut ayifuni ngokushesha ngokudoba ngokweqile, ngakho-ke ukukhuluma ngokwemvelo, akuyona into enhle. Kodwa-ke, ungase uthole i-Atlantic halibut ephakama epulazini kwezinye izindawo.
Lungisa izibopho ze-halibut ze-broiler amahora ambalwa ngaphambi kwesikhathi ukuze uthole ukudla okulula okungaxhunyiwe.
Okuzokwenza
- Amazambane:
- Amazambane ama-2 amakhilogremu abomvu, ahlutshiwe, anqunywe ngezicucu ezingu-1-intshi
- 4 wezipuni
- amafutha omnqumo angasese
- Ithisipuni 3/4 usawoti oshelelayo
- 1/2 isipuni
- 2 clove garlic, fake kahle
- Isipuni esingu-1 fresh parsley encane
- Inhlanzi:
- Ama-halibut 4 ase-halibut, ama-ounces angaba ngu-6 kuya kwangu-8 ngalunye
- Usawoti ongcolile kanye nomsundu omnyama omusha, ukunambitha
- 3 wezipuni ibhotela
- 3 cloves medium, garlic kahle
- 2 wezipuni ujusi kalamula
- 1/2 ithisipuni omisiwe basil leaf
- Isipuni esingu-1 fresh parsley oqoshiwe
- I-Lemon tincetu
- Amahlamvu kaParsley
Indlela Yokwenza
Amazambane adutshiwe
- Sishisa ihhavini ku-400 ° F (200 ° C / Gesi 6).
- Esikhathini, uphonsa amazambane ngamafutha omnqumo, i-3/4 ithisipuni yesikasa se-kosher, futhi cishe u-1/4 kuya 1/2 isipuni sepipi elimnyama elisha.
- Engeza ama-cloves amabili e-garlic egayiwe kanye ne-isipuni esingu-1 ka-parsley bese ushaya ukugqoka amazambane kahle.
- Hlela amazambane ohlangothini olulodwa ephepheni elikhulu, elihle lokubhaka.
- Ukugcoba cishe ihora elingu-1, noma kuze kufakwe ithenda legolide elibomvu nefometha. Vula amazambane njalo imizuzu engu-15 ukuya kwangu-20.
- Susa amazambane bese umboza nge-foil; Gcina ufudumele.
Inhlanzi
- Ngesikhathi amazambane egosa, faka uhlangothi lwe-halibut ubophe isikhumba esikhwameni sokugcoba okugcoba noma i-panic yokugcoba. Phula kancane kancane ngosawoti ongokwesokudla kanye nomswakama omnyama omusha.
- Esitokisini esincane, hlanganisa ibhotela, ama-clove amathathu wegaliki encibilikisiwe, i-basil, ne-isipuni esine-parsley eqoshiwe. Ukushisa phezu kokushisa okuphansi kuze ibhotela incibilikiswe futhi i-garlic ithambeke, cishe imizuzu engama-1 ukuya kwemibili.
- Spoon ingxube yebhotela eminye phezu kwefletthi ngayinye. Gcoba i-pan yokubhaka bese ugcoba inhlanzi kuze kube yilapho amazambane eseqedile.
- Ngemuva kokuthatha amazambane kuhhavini, ukushisa i-broiler (ukushisa okukhulu, noma cishe ngo-550 ° F).
- Hlanganisa ama-halibut amaflethi amaminithi angaba ngu-10, noma aze afinyelele kalula uma evivinywa ngemfoloko.
- Gcoba ngamaqabunga e-parsley namathele alamula, uma ufisa.
Ikhonza 4.
Ungase uthande le halibut ebhakabhaka elula ngokufaka amaqabunga amancane noma lezi fillets ezinemibala emihle . Noma zama le halibut ebhakabhaka ngamatamatisi kanye nomusi we-mozzarella .
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 742 |
| Inani lamafutha | 27 g |
| I-Fat egcwele | 8 g |
| I-Fat Unsaturated | 14 g |
| I-cholesterol | 159 mg |
| I-sodium | 739 mg |
| Ama-carbohydrate | 68 g |
| I-Fiber Dietary | 8 g |
| Amaphrotheni | 61 g |