Izibopho ezilula ezigxiliwe zifakwe nge-flavourful tomato-basil sauce. Lokhu ukudla okungukuthi kwansuku zonke emndenini, noma okwenzela isenzakalo esikhethekile.
Bheka futhi
I-Baked Stuffed Flounder ne-Crabmeat
Okuzokwenza
- 2 wezipuni ibhotela, ihlukaniswe
- 1 indebe eqoshiwe eqoshiwe
- I-1/2 indebe idayisi eliphuzi elibomvu noma elibomvu
- I-clove i-garlic, i-minced
- 1 isipinashi esisha esisha, oqoshiwe
- Amakhilogremu angu-2 ayengawohlo
- 2 izinkomishi eziqoshiwe utamatisi ngejusi noma 1 can (14.5 ounces) utamatisi ezincane diced
- 1/4 ithisipuni omisiwe basil leaf
- usawoti kanye nopelepele, ukunambitha
Indlela Yokwenza
- Hlangisa i-oven ukuya ku-350 F.
- Hlanganisa isipuni 1 sebhotela e-skillet phezu kokushisa okuphakathi, upheke u-anyanisi uphinde ubeke i-pepper ebhotela kuze kube ngethenda; engeza i-garlic bese upheka umzuzu owodwa isikhathi eside. Susa u-anyanisi nogalikhi epuleti.
- Engeza isipuni esingu-1 ngaphezulu se-bhotela esikhwameni bese ubeka phezu kokushisa okuphakathi. Engeza isipinashi, kancane kancane ngesikhathi, kuze kube yilapho ususwa. Vala bese upheka imizuzu engu-4 kuya kwemi-5. Sula kahle.
- Beka i-fishlet fillet epuleti; isakaze isipinashi esiphekiwe bese ufafaza ezinye ze-anyanisi ephekiwe kanye ne-garlic ingxube. Hlanganisa futhi ubeke endaweni encane engavundile yokupheka, okwezingcingo. Phinda ngezinhlamvu ezisele.
- Hlanganisa utamatisi oqoshiwe nge-basil bese uhlala u-anyanisi ne-garlic ingxube; ukunambitha bese ufaka usawoti kanye nepelepele, njengoba kudingeka.
- Spoon ingxube yamatamatisi ngaphezulu nangakuzungeze izibopho ezifakiwe.
- Bhaka kuhhavini eliphefumulelwe ngemaminithi angaba ngu-20, noma kuze kube yilapho izinhlanzi zihamba kalula ngefoloko.
Ukupheka okuhlobene
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 240 |
| Inani lamafutha | 8 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 95 mg |
| I-sodium | 664 mg |
| Ama-carbohydrate | 16 g |
| I-Fiber Dietary | 4 g |
| Amaphrotheni | 28 g |