Uma ufuna ukubukeka okumnyama, sesha iziqongo ezilondoloziwe ku-skillet eligcotshwe kahle ngokushisa okuphezulu cishe ngomzuzu owodwa ngaphambi kokubhaka, futhi uthathe imizuzu engaba ngu-2 ngesikhathi sokubhaka.
Okuhlobene
I-Baked Halibut ne-Parmesan Crumb Topping
I-Baked Halibut ne-Sauce ye-Mushroom Cream
Okuzokwenza
- 1 1/2 kuya ku-2 amakhilogremu ase-halibut (uthathe izingxenye ezingu-6- kuya ku-8-ounce)
- usawoti ukunambitha
- umnyama omnyama ukunambitha
- 2 amathisipuni
- Ukwethula isiCreole
- 1 ithisipuni i-paprika (elimnandi)
- 1/2 amathisipuni thyme
- 1/4 ithisipuni oregano
Indlela Yokwenza
- Sishisa ihhavini ibe ngu-400 F bese ubeka i-oven ejubane phakathi kwehhavini. Dweba isitsha sokubhaka nge-foil kanye namafutha ngamafutha omnqumo.
- Geza ama-halisitiki bese ubopha. Gubha izinhlamvu zonke ngamafutha omnqumo bese ufafaza kancane ngosawoti kanye nopelepele.
- Esikhathini esingenalutho, hlanganisa izithako ezisele. Gweba izintonga zezinhlamvu ezifakwe engxenyeni ye-seasoning, noma ufafaze ingxube uma ungathanda inhlanzi encane kakhulu ehlongozwayo.
- Beka izibopho epanini elisikiwe lokubhaka, elihlangene elihlangene. Faka i-halibut imizuzu engu-10 kuya kwangu-12, noma kuze kube yilapho iziphequluli ziphekwe (isikhathi esincane uma usesha iziqongo ngaphambi kokubhaka).
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 475 |
| Inani lamafutha | 27 g |
| I-Fat egcwele | 10 g |
| I-Fat Unsaturated | 12 g |
| I-cholesterol | 172 mg |
| I-sodium | 193 mg |
| Ama-carbohydrate | 1 g |
| I-Fiber Dietary | 0 g |
| Amaphrotheni | 54 g |