Igama elithi plaki (plah-KEE) ngesiGreki lisetshenziselwa ukuchaza isidlo esivame ukuphekwa ngamafutha omnqumo, utamatisi, nemifino kuhhavini. Isibonelo, ungaba nesinotsi "isitayela" isitayela (esibizwa ngokuthi ama-Gigandes plaki) noma, kulokhu, i-plaque ye-fish baked. (Inhlanzi ngesiGreki yiPerari, ebizwa ngokuthi i-SAH-ree.)
I-recipe isebenza kahle nanoma yikuphi izinhlanzi ezimhlophe ezimhlophe - i-cod, i-tilapia, i-halibut, i-haddock noma uhlobo olungahle lube khona. Kubuye kube ngcono kakhulu uma usebenzisa ama-panko breadcrumbs, okuyizinkwa ezimhlophe ezisekelwe ezimhlophe ezisezinkwa ezivamile e-Asian cuisine kodwa manje ezithandwa kakhulu ekuphekeni kwe-Western. Unomzimba ongcono kunezinkwa zokudla eziyisisekelo futhi uzokhipha umphumela we-crispier. Ngaphandle kwalokho, ungenza izinkwa zakho zokudla ngokufaka isinkwa esilusiwe ngosuku olusesimweni sokudla kanye nokucubungula kuze kube yifomu lezinhlanzi ezincane (ngaphambi kokuthi libe i-powder).
Lesi isidlo esilula ukuhlangana futhi sibone isidlo esiphundu kodwa esilula futhi esinempilo. Kuyinto enhle ekamelweni lokushisa noma ngisho elibandayo. Khonza nge-feta cheese nesinkwa se-crusty ohlangothini.
Okuzokwenza
- 1/2 indebe yamafutha omnqumo
- 2 anyanisi amakhulu (okuncane)
- 1 inkomishi yesilimo esidliwayo esinamagatsha anamanzi (aqoshiwe)
- 2 kuya ku-3 i-garlic clove (i-minced)
- 5 utamatisi (i-seeded and diced)
- 1 inkomishi iparsley fresh (oqoshiwe)
- 3 lbs. izinhlanzi ezimhlophe ezimhlophe (njenge-cod, i-halibut, i-tilapia)
- Dash usawoti
- Dash pepper omusha omnyama
- 2 tsp. oregano omisiwe
- 2 ulamula (ocebile kancane)
- 3 tbsp ijusi kalamula (esanda kufakwa)
- 1/2 indebe eyomile iwayini elimhlophe
- 1/4 indebe isinkwa
- i-panko isebenza kahle)
Indlela Yokwenza
- Hlangisa i-ovini ukuya ku-350 F.
- Ncoma amafutha omnqumo e-skillet phezu kokushisa okuphakathi naphezulu bese usonga anyanisi nesilimo esidliwayo esinamagatsha anamanzi kuze kube yilapho ithenda, cishe imizuzu emihlanu. Engeza i-garlic bese ugijima kuze kube yiphunga elimnandi, cishe ngomzuzu.
- Engeza utamatisi oqoshiwe ne-parsley epanini uphinde ugijime kuze kube yilapho iningi liketshezi lifakwe. Susa ekushiseni bese ubeka eceleni.
- Beka izibopho zezinhlanzi epanini elingabonakali lokubhaka noma i-baker ceramic. Ziqhathanise ngosawoti kanye nepelepele bese ufafaze i-oregano ezinhlangothini zombili.
- Phakamisa izinhlanzi zezinhlanzi nge-anyanisi / isilimo esidliwayo esinamagatsha anamanzi / isilimo esidliwayo esinamagatsha anamanzi / utamatisi bese umboza ngamunye ngezinhlamvu ezimbili noma ezintathu ezincane zelamula.
- Ngesitsha esincane, hlanganisa ijusi lemon kanye newayini bese uthele phezu kwezibopho bese ungena epanini.
- Phezulu ngayinye yalezi zibopho ngokufafaza kwe-breadcrumbs bese wengeza ama-crumbs asele kulesi sakhi epanini.
- Bhaka amaflethi avuliwe emaminithini angu-30 kuya kwangu-40 noma kuze kube yilapho inhlanzi iqhuma kalula ngemfoloko.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 500 |
| Inani lamafutha | 21 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 14 g |
| I-cholesterol | 127 mg |
| I-sodium | 609 mg |
| Ama-carbohydrate | 24 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 52 g |