I-Provencal Fish Recipe Easy

Le recipe elula ye-provencal-style cod ingaba etafuleni kungakapheli imizuzu engu-30. I-pepper yaseBell, iminqumo nemitamatisi inika ukunambitheka okuqhamukayo kokunye okuyi-codfish.

Qaphela ukuthi ubhontshisi obomvu nokuphuzi (ama-capsicum amnandi) asetshenzisiwe. Noma iyiphi inhlanganisela yepelepele ebomvu, ephuzi, ne / noma eluhlaza isebenza kahle futhi yenza isethulo esimnandi. Noma yikuphi izinhlanzi ezimhlophe ezimhlophe (njenge-halibut, i-grouper, noma u-shark) zingafakwa endaweni ye-cod. Le iresiphi ihlukaniswe kalula ngesidlo sakusondelene.

Okuzokwenza

• 1 pepper enombala obomvu, ophuzi noma ohlaza okwesibhakabhaka (i-capsicum enhle), enogwetshiwe, ehlwanyelwe, futhi enqunywe ku-strips 1/2-intshi
• 1 ophakathi
• u-anyanisi othakazelisayo , okuyingxenye eyodwa futhi enqunywe ku-1/2-inch strips strips
• Ama-clove angu-10 wonke
• i-garlic , ehlutshiwe
• 1 I-tablespoon yamafutha omnqumo angenasici
• 2 izinkomishi ezinothile utamatisi ochotshoziwe
• 12 amalamamu kalamata
• 1/2 isipuni I-Caribbean yokuxuba i-pepper noma i-lemon pepper
• 4 (cishe ama-ounces ama-5 ngamunye) amafayela wekhodi (bheka Amanothi)
• I-Kosher
• usawoti kanye nomnyama
• pepper ukunambitha, ukuzikhethela

Indlela Yokwenza

1. Ngaphezulu kokushisa okuphansi, shayela i-pepper bell, u-anyanisi, kanye nama-clove egcwele ngamafutha omnqumo kuze kube yimifino.
2. Engeza utamatisi ochotshoziwe, ama-olivini, kanye ne-seasoning noma i-pepper lemon. Qhubeka upheka kuze kube yilapho i-clove i-garlic ihlatshwa kalula ngeforque. Engeza kancane amanzi uma ingxube iba yoma kakhulu.
3. Phakamisa ukushisa kumaphakathi. Engeza amafayili enxenyeni. Saute kuze kuphekwe i-cod bese i-flakes kalula ngemfoloko. Isizini ukunambitha ngosawoti kanye nepelepele, uma ngabe ufisa.

1. Khonza amafayili e-cod ne-sauce ye-provencal ngaphezulu.

Qaphela: Noma yikuphi izinhlanzi ezimhlophe ezimhlophe zingasetshenziswa esikhundleni se-cod, njenge-halibut, i-grouper, noma u-shark.

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	183
Inani lamafutha	6 g
I-Fat egcwele	1 g
I-Fat Unsaturated	4 g
I-cholesterol	20 mg
I-sodium	270 mg
Ama-carbohydrate	24 g
I-Fiber Dietary	4 g
Amaphrotheni	12 g

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