Baked Haddock Ndi Parmesan, Herbs, ndi Cream

Haddock ndi nsomba yofatsa komanso yosavuta kuphika, komanso ndizokonda kwambiri m'banja langa. Mafotolo awa (kapena cod) ophika omwe amaphika ndi mkate wosavuta komanso adyo. Zitsamba zatsopano zimagwiritsidwa ntchito kuti azisamba zinyenyeswazi ndi mkate. Zitsulo zina zolemetsa zimakhala zowola kwambiri pazitsulo za haddock kuti zitheke.

Zakudya zokoma za tsiku ndi tsiku ndi mbatata kapena mpunga ndi masamba kapena saladi.

Chimene Mufuna

• Mapiritsi 1/2 adidodi kapena zikhomo
• Mchere ndi tsabola
• 3 magawo atatu mikate yoyera
• 1/3 chikho chopangidwa ndi Parmesan tchizi
• Supuni 1 yosweka adyo
• Supuni 1 yodulidwa
• parsley
• Supuni 1 yatsopano zitsamba, monga chives ndi katsabola
• Supuni 5 batala, kusungunuka
• 1/3 chikho cholemera kwambiri

Momwe Mungapangire Izo

1. Kutentha uvuni ku 350 F.
2. Dulani zikhomo za nsomba kukhala zidutswa za kukula.
3. Chophimba chodutswa chosakanikirana cha 2-quart mbale.
4. Konzani nsombazo mumphika wokonzeka kuphika ndi kuwaza mchere ndi tsabola.
5. Mu pulogalamu ya chakudya, muyese mkatewo ndi Parmesan, adyo, parsley, ndi zitsamba.
6. Tumizani mikate ya mkate mu mbale ndikuponyera ndi batala wosungunuka.
7. Pukuta nsombazo pa nsomba. Katsitsi konyezimira pa zonse.
8. Ikani bokosilo mu uvuni wokonzedweratu kwa mphindi 25 mpaka 30, kapena mpaka nsomba ikhale yosavuta.

Malangizo

• Nsomba ikachitidwa, iyenera kufalikira mosavuta. Pofuna kuyesa, ikani mipesa ya mphanda mu mbali yakuda kwambiri ya firiji pang'onopang'ono. Limbikitsani mphanda kuti mutenge nsomba zina. Iyenera kufalikira ndi kuyang'ana opaque.
• Pangani mikate ya mkate ndi mkate wa tsiku ndi tsiku ndi kuwamasula. Konzekerani mkate mu zidutswa zing'onozing'ono ndi zozizira mu pulogalamu ya chakudya kuti mupange zinyenyeswazi. Sungani zinyenyeswazi mu zikwama zamkati zowonjezera kwa miyezi 6. Mudzakhala ndi zinyenyeswazi za mkate, nyama za nyama, ndi ma phokoso pamene mukufunikira.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	416
Mafuta Onse	25 g
Mafuta okhuta	15 g
Mafuta Osatchulidwa	7 g
Cholesterol	162 mg
Sodium	561 mg
Zakudya	7 g
Matenda a Zakudya	0 g
Mapuloteni	39 g

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