Baked Halibut ndi Msuzi Wamchere Wothira

Halibut ndi nsomba yofatsa, yokoma yokongola. Zowonjezera izi zimangokonzedwa ndi mafuta pang'ono ndi zokometsera zomwe zimatumizidwa ndi zokometsera zokometsera za bowa.

Njirayi ikhoza kuchepetsedwa mosavuta kwa ma servings awiri.

Chimene Mufuna

• 4 halibut amajambula (pafupifupi makilogalamu 1)
• Supuni 2 batala (kusungunuka)
• mchere kuti mulawe
• tsabola wakuda kuti alawe
• Kwa Sauce:
• Supuni 3 batala
• Bowa 4 mpaka 6 owonjezera.
• 4 mpaka 6 anyezi wobiriwira (okonzedwa, wochepa)
• Supuni 3 ufa
• 1/2 chikho nkhuku msuzi
• 1 chikho mkaka
• Supuni 1 sherry
• 1/2 supuni ya supuni ya mchere (kapena Cajun nyengo)
• 1/4 supuni ya supuni adyo wothira tsabola (kapena wothira tsabola)

Momwe Mungapangire Izo

1. Kutentha kotentha ku 350 F. Buluu mbale yophika; malo halibut amanyamula chakudya chophika. Sungunulani ndi batala wosungunuka ndi kuwaza ndi mchere ndi tsabola. Kuphika kwa mphindi pafupifupi 20 kapena 25, nthawi zina kumangokhalira kukomoka ndi batala wosungunuka, kapena mpaka nsomba ikuyamba kufalikira ndi mphanda.
2. Chotsani halibut ku uvuni ndipo tiyeni tiime kwa mphindi zisanu.
3. Panthawiyi, pangani bowa msuzi. Mu phula, kutentha batala pa sing'anga-moto wochepa; onjezerani bowa. Cook, oyambitsa nthawi zambiri, mpaka bowa ndi golide wofiirira ndi wachifundo. Onjezerani anyezi wobiriwira ndikuphika kuyambitsa kwa mphindi imodzi. Onjezani ufa, oyambitsa mpaka bwino. Pitirizani kuphika kwa mphindi imodzi.

1. Pang'ono pang'onopang'ono mu nkhuku msuzi ndi mkaka mpaka yosalala. Onjezani sherry ndi zokondweretsa. Pitirizani kuphika, oyambitsa nthawi zonse, mpaka msuzi wakula ndi kumveka.
2. Kutumikira halibut ndi msuzi.

Njirayi ikhoza kuchepetsedwa mosavuta kwa 2, kapena kuphika zikhomo ziwiri ndi kuyika hafu ya msuzi kuti idye chakudya china.

Mwinanso Mungakonde

Zowonongeka Mofulumira ndi Zosavuta Zomwe Zili ndi Mafotolo Pamwamba Pamwamba Pamwamba

Chophika Chosavuta Chokoma Ndi Msuzi Wophimba Madzi

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	523
Mafuta Onse	25 g
Mafuta okhuta	13 g
Mafuta Osatchulidwa	8 g
Cholesterol	158 mg
Sodium	1,020 mg
Zakudya	27 g
Matenda a Zakudya	3 g
Mapuloteni	46 g

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