I-Haddock iyinhlanzi ebomvu, elula, enomusa, elula futhi enhle ehlotshaniswa ne-cod. Uma ungakwazi ukuthola i-haddock, zama le recipe nge-cod, flounder, noma fillets kuphela. Vele uqiniseke ukuthi ulungisa isikhathi ngokufanele uma izibopho zingaphansi noma ziqine kunezibopho ze-haddock.
Sebenzisa i-garlic noma i-Parmesan imvuthuluka yesinkwa, noma wengeze i-garlic powder noma ama-tablespoons ambalwa we-Parmesan ushizi ophuziwe emacumbini asinkwa.
Le hadock esiphundu ilula kakhulu kunenhlanzi ejulile ethosiwe, futhi isabumnandi futhi iluhlaza. Sisebenzela lesi sivunguvungu esiphundu sehhavini esiphunduwe nge-tartar sauce , coleslaw , namafriji noma imifino e-steamed.
Okuzokwenza
- 2 amathisipuni amafutha omnqumo angaphezu kwentombi (for the dish baking)
- Amakhilogremu angu-1 1/2 ama-haddock (ngaphandle kwesikhumba)
- Usawoti ongcolile ukunambitha
- I-pepper emnyama (esisha)
- 1 iqanda elikhulu
- Ubisi lobisi lwe-1/3
- Ufulawa wekhamera we-1/2 (yonke inhloso)
- 1 indebe emihle yeParmesan isinkwa (imvuthu)
Indlela Yokwenza
- Faka umugqa wokubhaka nge-foil. Shayela umhluzi ngamafutha omnqumo. Sebenzisa i-garlic noma i-lemon ifakwe amafutha uma unayo.
- Sishisa i-ovini ku-425 F (220 C / iGesi 7).
- Sika inhlanzi ibe yizicucu zesayizi. Phula kancane kancane usawoti kanye nopelepele.
- Beka ufulawa esitsheni esikhulu, epanini, noma epulazini.
- Hlanganisa iqanda nobisi ndawonye ebhodini elibanzi kuze kube yilapho ingxube ibushelelezi.
- Sakaza imvuthuluka yesinkwa esitsheni esikhulu, epanini, noma epulazini.
- Hlela isitsha namacwecwe ngale ndlela: ufulawa, ubisi, neqanda, khona-ke izinhlanzi zesinkwa .
- Gcoba izinhlanzi zezinhlanzi kufulawa, ugcoke kahle, bese uphuza ngobisi nobisi lweqanda. Izambatho nezinkwa. Hlela epanini lokubhaka uphinde uphinde uphinde usebenzise izibopho ezisele kanye nokusikwa.
- Bhaka kuhhavini elushisayo ngaphambi kwemizuzu engaba ngu-10. Vula bese uqhubeka ubhaka ngamanye amaminithi angu-8 kuya kwangu-10, noma uze upheke. Lezinhlanzi zizohamba kalula ngefoloko. Vumela isikhathi esincane sokuqhelela izingcezu ezinkulu.
Khonza nge-lemon wedges ne- tartar sauce noma i- remoulade sauce . Ikhonza 4 kuya ku-6.
Amathiphu
Qaphela: Ukuphela komsila wefriji ye-haddock ngokuvamile kuncane kakhulu kunokuphela kwekhanda. Uma ufaka i-fillet esitokweni sokubhaka, faka umsila omncane uphele ngaphansi kwe-fillet ukuze ucezu lube lukhulu nakakhulu. Uma lezi zibopho zingalingani, susa izingcezu ezincane ezivela kuhhavini maduzane kunezicucu ezinamandla.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 330 |
| Inani lamafutha | 10 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 4 g |
| I-cholesterol | 230 mg |
| I-sodium | 785 mg |
| Ama-carbohydrate | 25 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 33 g |