I-Haddock iyinhlanzi ehlanzekile emhlophe enezinwele ezimhlophe ezihlobene nekhodi. Kuyinto ebhakabhaka ebhakabhakeni, ehlanganisiwe, ezinosobho, noma ejulile, futhi ikhokhelwe ezinambithelweni eziningi ezihambisanayo.
Le panko ephukile ekhishwe i-haddock ebhekwayo iyindlela enhle kakhulu yokujabulela izinhlanzi. Izibopho ze-haddock zifakwe engxenyeni yeqanda elivuthayo elivuthiwe bese liboshwe nge-panko breadcrumbs.Nakuba i-haddock ejulile-inhlanzi (inhlanzi ne-chips) iyamangalisa, le nguqulo ebhakiwe iyinhlangano enhle kakhulu. Uzonquma amafutha nama-khalori, kepha awuyikunikela ngokudla. Uma ukhetha ukugqoka okuphefumulayo, faka amaphuphu e-panko ku-processor yokudla izikhathi ezimbalwa.
Izibopho ziyiphunga nge- tartar sauce noma i- remoulade sauce. Khonza izinhlanzi zezinhlanzi ngamafries amaFulentshi noma amazambane abusiwe ukuze uthole umndeni owanelisayo wezinhlanzi nezinhlanzi. Ukuze uthole ukudla okulula, sebenzisa izibopho zezinhlanzi ezingaphansi kwesaladi eliphosiwe noma ngecala lokukhanya kwe-coleslaw.
Uma ungeke ukwazi ukuthola i-haddock endaweni yakho, faka i-cod, i-pollock, noma i-catfish fillets.
Uma uhlela ukusebenzisa izibopho eziphekwe ngama sandwich, vele uzihlukanise zibe izingxenye zobuningi ngaphambi kokuba uzibophe iziqu. Bakhonze ngamabhanki agwetshiwe ngama- chips amazambane noma amafriji .
Okuzokwenza
- Amakhilogremu angu-1 1/2 ama-haddock (uthathe izingxenye ezingu-4 kuya ku-6-ounce)
- Usawoti kanye nomsundu omnyama omusha
- 1/4 indebe yonke ufulawa
- 1 1/2 izinkomishi panko isinkwa
- Izipuni ezintathu eziphethwe yi-parsley (i-flat-leaf noma i-curly, eqoshiwe)
- Amaqanda amabili amakhulu
- 3 wezipuni imayonnaise
- 1 1/2 amathisipuni IsiKreole sokulondoloza (noma ukuhlanganiswa okufana nosawoti ofanayo)
- 1 lemon (cut into wedges, ukukhonza)
Indlela Yokwenza
- Sishisa i-ovini ku-425 F (220 C / iGesi 7).
- Khombisa ishidi lokubhaka elibiziwe elinomfanekiso; fafaza isikhumba ngokupheka ukupheka noma ukuwashefa kancane ngamafutha.
- Fiphaza izibopho ze-haddock yonke indawo (kancane kancane) ngosawoti kanye nopelepele.
- Beka ufulawa ebhodini elibanzi, elingajulile.
- Hlanganisa izinhlanzi ze-panko ne-parsley kwelinye isitsha esikhulu esingajulile.
- Esitsheni sesithathu, shaza amaqanda nge-mayonnaise naseCreole.
- Gcoba ucezu lwe-haddock kufulawa, ugcoke ngokugcwele, uphinde uthule i-fillet engxenyeni yeqanda, uphenduke ugqoke izinhlangothi zombili. Okulandelayo, gcwalisa i-fishlet fillet engxenyeni ye-panko crumb, ngokucindezela kancane ukuze usize iziqu zihambelane nezinhlanzi. Phinda ngezinhlamvu zezinhlanzi ezisele.
- Hlela i-haddock epanini eliphekile lokubhaka. Izicucu nge "umsila" omude, omncane, "uhlanganise izingxenye ezincane ngaphansi kwe-fillet. Kumele kube yifani efana nobuningi ukuze bapheke ngokulinganayo.
- Bhaka izinhlanzi zezinhlanzi ngamaminithi angaba ngu-18 kuya kwangu-22, noma kuze kube yilapho i-haddock iphekwe futhi ifakwe kalula ngefoloko. Isikhathi sokubhaka sincike ekubuneni, ngakho-ke hlela amaflethi amancane noma amancane.
- Sisebenzela izinhlanzi ze-oven othosiwe ngama-lemon wedges, kanye nama-condiments ozikhethelayo.
Amathiphu
- Ukuze uvivinye ucezu lwenhlanzi ukuze unike amandla, faka imfoloko phakathi nendawo encane kakhulu. Phinde uphakamise. Izinhlanzi ezivela enkabeni kufanele zifake kalula futhi zivele zi-opaque.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 577 |
| Inani lamafutha | 20 g |
| I-Fat egcwele | 5 g |
| I-Fat Unsaturated | 6 g |
| I-cholesterol | 343 mg |
| I-sodium | 2,121 mg |
| Ama-carbohydrate | 47 g |
| I-Fiber Dietary | 4 g |
| Amaphrotheni | 50 g |