I-Halibut iyinhlanzi enhle yokugcoba noma yokugcoba ngoba idla inyama futhi iqinile. Kunamafutha aphansi kakhulu, uma nje upheka ngokushesha, ngokushisa okuphezulu, kuyoba kuhle, futhi yilokho esikwenzayo nale recipe ehlanganisiwe yesi-halibut.
Le recipe elula, e-Asian ihlanganisa i-soy sauce, i-sesame, ne-ginger futhi iqokomisa ngempela ukunambitheka kokudla kwe-halibut.
Okuzokwenza
- 4 (ama-ounces ama-6 ngamunye) ama-halibut amafayili
- 1/2 indebe ye-soy sauce
- 1 / 2cup irayisi iwayini uviniga
- 2 wezipuni amafutha sesame
- Izipuni ezimbili eziphakathi kwe-ginger fresh, zihlutshiwe futhi zihlisiwe
- 3 clove garlic, ehlutshiwe futhi ochotshoziwe
- 1/2 izinkomishi zamakoloni (u-anyanisi oluhlaza), oqoshiwe
- 1/4 indebe ye-sesame
Indlela Yokwenza
- Esigumbini esikhulu seglasi, hlanganisa i-soy sauce, iviniga, i-sesame yamafutha, i-garlic, i-ginger, nesigamu se-scallion eqoshiwe.
- Beka izibopho endaweni enkulu ye-zipper baggie, bese uthele amanzi e-marinade ngaphakathi kwe-baggie, cindezela noma yikuphi umoya owedlula kanye nophawu. Le nqubo yokudoba ivumela inani elincane elincane loketshezi ukuthi limboze yonke indawo yezingqimba ze-halibut.
- Faka izibopho eziqandisini esiqandisini amahora amabili kuya kwangu-4.
- Phakamisa umshini we-broiler imizuzu engu-5.
- Susa izibopho ezivela esikhwameni bese uzibeka eceleni kwesikhumba phansi kwekhasi leshidi elihlanganiswe nombhede wokubhaka we-silicone. Phula ngokukhululekile ngembewu ye-sesame, ukuyibeka ngokuqinile ngokumelene nezibopho. Ama-fillets kufanele agqoke ngokugcwele imbewu ye-sesame.
- Faka i-pan endaweni ephezulu yehhavini yakho (noma ngaphansi kwe-broiler uma une-broiler ehlukile) bese u-broil imizuzu engu-7 ukuya kwangu-8 noma kuze kube yi-flake ye-fakets kodwa usanikeza kancane uma ucindezelwe ngesithupha sakho; ungapheki ukupheka, noma kunjalo, noma uzoba omile kakhulu.
- Ngesikhathi ama-fillets epheka, uthele amanzi omsele osele emgodini bese uphela emathunjini, bese uhlehlisa bese uyanciphisa ngenkathi ama-fillets epheka.
Qaphela: Ngezizathu zokuphepha, kubalulekile ukuletha ama-marinade emathunjini aphelele ngaphambi kokuba akhonze ngesidlo. - Khonza i-halibut ibe ne-marinade encishisiwe futhi ihlotshwe nge-anyanisi eluhlaza.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 236 |
| Inani lamafutha | 12 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 5 g |
| I-cholesterol | 26 mg |
| I-sodium | I-1,914 mg |
| Ama-carbohydrate | 16 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 17 g |