Yisho ama nati ka-macadamia futhi ucabanga ukuthi iHawaii, ucabanga ukuthi mnandi, ucabanga amakhukhi. Kodwa amantongomane ase- macadamia asetshenziselwa ukugqoka izingubo ezimnandi futhi ezithakazelisayo zokubopha ama- halibutse amancane okuphekwe kuhhavini futhi aqedile nge- cilantro eqoshiwe.
I-Cod noma enye inhlanzi ebomvu, eqinile enezinhlanzi ezimhlophe ingafakwa esikhundleni se-halibut kule recipe. Le recipe itholakala ku "USA Cookbook" kaSheila Lukins.
Okuzokwenza
- 1 inkomishi ufulawa wonke-injongo
- Amaqanda amabili amakhulu
- 1/8 isipuni se-cayenne pepper
- 1/2 amakhilogremu ama-macadamia (angatshisiwe angahlanjululwa, aqoshiwe kakhulu)
- 1 i-halibut entsha yama-pound (uthathe izinhlamvu ezine-ounce)
- Ama-2 ama-bhotela angenalutho (acibilikile)
- Ukuhlobisa: izipuni ezimbili eziphekiwe amaqabunga ama-cilantro ahlanzekile
Indlela Yokwenza
- Sishisa ihhavini ku-375 F.
- Khipha kancane i-baking sheet.
- Beka ufulawa esitsha esingajulile.
- Kwesinye isitsha esingenalutho, shaya amaqanda nge pepper cayenne.
- Beka amantongomane aqoshiwe e-macadamia esitsheni sesithathu esingenalutho.
- Dredge the halibut fillets kufulawa, ukuxosha noma yikuphi okweqile.
- Zibafake emaxukeni amaqanda bese uzifaka emanzini omhlabathi, uzihlanganise ngokuphelele.
- Beka izibophezelo ekhasini lokubhaka elilungiselelwe.
- Ukushayela i-fillet ngayinye nge-1 isipuni sebhotela elicibilikile.
- Bhaka phakathi kwehhavini kuze kube yilapho usuqedile, imizuzu engu-10 kuya ku-15. (Hlola umkhawulo wesinye sezibopho zokunikela ngokubheka ngokucophelela ngemifino yemfoloko; uma inyama ihamba kalula, yenziwa.)
- Gcoba nge-cilantro entsha.
Amaqiniso Nge-Halibut
I-Halibut isemndenini osondayo, futhi ibizwa ngokuthi inhlanzi yemvubu, hhayi nje ngenxa yegama layo lesayense (Hippoglossus stenolepis) kodwa futhi ngenxa yesayizi yayo yokugaya ekuvuthweni.
Ezinye zezilwandle zase-Pacific halibut zingakhula zibe amakhilogremu angu-400. Amadoda asePacific ngokuvamile amancane, cishe ngamakhilogremu angu-125. I-halibut femine yase-Atlantic ayiyona inkulu-kusukela ngamaphilenti angu-100 ukuya kwangu-150 ngokuvamile-namadoda angama-pounds angu-50 kuya kwangu-100. Noma kunjalo, lokho kuyinhlanzi eyodwa enkulu. I-tuna kuphela, i-swordfish, kanye no-shark kuphela kunkulu. Baphila cishe iminyaka engama-40 ubudala futhi batholakala e-Atlantic nasePacific ikakhulukazi emanzini ase-Alaska.
Njengezo zonke izilwane zasolwandle, i-halibut ikuhle kuwe. Ukungabali ukugaya noma ukucheka, ifayela le-pound-pound elinama-calories angu-379 nama-28 amagremu amafutha, kufaka phakathi amagremu angu-4.9 agcwele. Iqukethe ama-carb angu-0. I-Halibut imthombo omuhle kakhulu we-potassium namavithamini D, B6, no-B12.
I-Macadamia Nut Nutrition
Kule recipe, amantongomane ase-macadamia afaka ukunambitheka, inzalo, namakhalori. I-ounce eyodwa iqukethe i-group-204. Ibuye ibe namagremu angama-21 amafutha, ama-3.4 amagremu agcwele. Amantongomane afaka cishe amagremu amane we-carbohydrates kwinombolo yakho yansuku zonke. Kodwa izindaba ezinhle ukuthi cishe ama-gramu angu-2,5 we-fibre nama-macadamia amantonga nawo angumthombo omuhle we-magnesium.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 799 |
| Inani lamafutha | 61 g |
| I-Fat egcwele | 13 g |
| I-Fat Unsaturated | 19 g |
| I-cholesterol | 325 mg |
| I-sodium | 536 mg |
| Ama-carbohydrate | 24 g |
| I-Fiber Dietary | 4 g |
| Amaphrotheni | 43 g |