Baked Flounder Ndi Lemon

Chokoma chophika chokoma (kapena chokha) chophika ndi chophika ndi mandimu. Ichi ndi chophweka chosavuta, koma sichimawoneka bwino. Gwiritsani ntchito mankhwalawa mwachitsulo cha garlic aioli (m'munsimu) kapena mutumikire nsombayi ndi msuzi wokonzedwa bwino wa tartar kapena pesto.

Chinsinsicho chingapangidwe ndi nsomba zokha, zoyera, kapena nsomba zina zoyera. Sinthani nthawi yophika ngati zokololazo zili zazikulu. Kutumikira nsomba ndi mbatata zophika kapena mpunga ndi saladi kapena masamba ophika.

Chimene Mufuna

• Mapiritsi 1/2 akulira (kapena okha)
• Supuni 1 ya mchere
• 1/8 supuni ya supuni tsabola wakuda
• Supuni 4 batala (kusungunuka)
• Supuni 2 timadzi mandimu (mwatsopano)
• 2 supuni ya supuni anyezi (finely minced)
• Supuni 1 ya paprika (monga mukufunikira)
• Zokongoletsa: finely akanadulidwa mwatsopano parsley
• Zokongoletsera: wedges wa mandimu potumikira
• Kwa Garlic Optional Aioli:
• 2 sing'anga
• cloves adyo
• mchere kuti mulawe
• 1/2 chikho mayonesi
• Supuni 2
• mafuta a azitona
• Supuni imodzi ya mandimu (mwatsopano)

Momwe Mungapangire Izo

1. Buluu mbale yopanda kanthu. Kutentha uvuni ku 325 F (165 C / Gasi 3).
2. Dulani zowonjezera m'magawo akuluakulu ndikukonzekera zidutswa mu mbale yophika. Fukani nsomba ndi supuni 1 ya mchere komanso tsabola watsopano wakuda.
3. Mu mbale yaing'ono kapena chikho, yikani batala wosungunuka, supuni 2 ya mandimu, ndi minced anyezi; tsanulirani pa nsomba. Fukani nsomba ndi paprika.

1. Kuphika mu uvuni wokonzedweratu kwa mphindi pafupifupi 20 mpaka 25, kapena mpaka nsomba ikaphika ndi kuuluka mosavuta ndi mphanda.
2. Chokongoletsani ndi parsley yokonzedwa ndi mandimu ndipo mutumikire ndi adyo aioli (pansipa), ngati mukufuna.
3. Tumizani chophika chophika ndi mpunga wophika wophika kapena mbatata zophika, pamodzi ndi ndiwo zamasamba kapena saladi.

Garlic Aioli

1. Sakanizani adyo mu mbale yaing'ono ndipo pendani bwino ndi mphanda. Kapena vanizani ndi matope ndi pestle. Onjezani mayonesi, mafuta a maolivi, ndi mandimu, ndi whisk kuti mugwirizane bwino. Nyengo ndi mchere, kuti mulawe.
2. Phimbani ndi kuzizira mpaka mutumikire nthawi.

Nsomba imatha kukhala wolimba komanso wouma ngati mutamwa mowa. Ngati zilembozo ndizochepa kwambiri, onetsetsani kuti mulibe dothi pambuyo pa mphindi 10 mpaka 15.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	555
Mafuta Onse	43 g
Mafuta okhuta	12 g
Mafuta Osatchulidwa	14 g
Cholesterol	137 mg
Sodium	875 mg
Zakudya	14 g
Matenda a Zakudya	1 g
Mapuloteni	29 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)