Baked Panko-Crusted Fish Recipe

Zipangizo za Haddock zimagwiritsidwa ntchito pamtunda wopangidwa ndi panko-crusted koma nsomba, tilapia, pollock, cod, flounder kapena nsomba zina zosavuta zingagwiritsidwe ntchito bwino. Nsomba za panko zimapangitsa kuti nsomba zikhale zophika ndipo ng'anjo imapangitsa mphepo kuti ikhale yosavuta.

Ntchentche za panko ndi zinyenyeswazi zapadera zomwe zimapangitsa kuti zikhale bwino. Nyenyeswa zinayambira ku Japan. Nyenyeswa imadya mafuta ochepa kapena mafuta kusiyana ndi zinyenyeswazi zapadera, zomwe zimapanga chisankho chabwino cha mitundu yonse ya ntchito, osati zakudya zokha zowonongeka koma ngati phokoso lakumwa. Mukhoza kusinthanitsa ndi zinyenyeswazi za mkate, zopweteka zowonjezereka, kapena chakudya cha cracker ngati mulibe ziphuphu za panko.

Tumikirani nsomba ndi mandimu ndi supu ya remoulade kapena msuzi wa tartar , pamodzi ndi coleslaw ndi fries kapena mbatata yokazinga.

Chimene Mufuna

• 1 mpaka 1 1/2 mapaundi a nsomba, monga haddock, cod, fishfish, pollock, kapena nsomba zofiira zofanana ngati zimenezi, amadula magawo 4 mpaka 6 peresenti
• Mchere ndi tsabola wakuda wakuda pansi
• 1 chikho cha panko mkate zinyenyeswazi
• Supuni 2 zophika bwino parsley
• 1/4 kapu ufa wokhala ndi cholinga
• 2 mazira aakulu kapena 1/2 chikho cholowa mmalo
• Supuni 1
• Cajun kapena Creole
• Supuni 2 mayonesi
• Mafuta a mandimu, chifukwa chotumikira

Momwe Mungapangire Izo

1. Kutentha uvuni ku 425 F.
2. Lembani pepala lophika lopangidwa ndi zitsulo zopangidwa ndi aluminiyumu ndikuwombera ndi kupopera osaphika.
3. Pewani mbali zonse ziwiri za nsomba ndi mchere komanso tsabola watsopano wakuda.
4. Mu mbale yaikulu, phatikizani ziphuphu za panko ndi parsley.
5. Ikani ufa mu mbale yopanda kanthu.
6. Mu mbale ina yambiri, whisk mazira kapena dzira m'malo mwa Cajun seasonings ndi mayonesi.
7. Sakanizani nsombazo mu ufa wosalala, kuvala chidutswa chilichonse bwinobwino.

1. Sakanizani mapepala opangidwa ndi ufawa, kenako muwaveke ndi phokoso la panko, musakanikize pang'ono kuti muthandize zinyama kuti zigwirizane ndi nsombazo. Bwerezani ndi nsomba zotsala.
2. Konzani nsomba pa pepala lophika.
3. Kuphika kwa mphindi pafupifupi 16 mpaka 20 kapena mpaka nsomba zophikidwa ndikugwedezeka mosavuta ndi mphanda. Nthaŵi mu ng'anjo imadalira makulidwe, choncho sungani zofiira kwambiri kapena zofiira kwambiri.
4. Kutumikira ndi mandimu wedges ndi tartar msuzi kapena remoulade msuzi .

Kusiyana

• Onjezerani supuni ya 1/4 ya tsabola wa cayenne kapena mzere wa tsabola wokondedwa wanu wofiira ku msuzi wa dzira kuti mumve zina zokometsera zokometsera.
• Sungani nyengo ya Creole ndi kusakaniza kwa mchere wokhala ndi mchere kapena nyengo yopanda mchere.
• Fukuta nsombazo zikhale zosavuta ndi ufa wa adyo pamodzi ndi mchere ndi tsabola.
• Onjezerani 1/4 chikho cha grates ya Parmesan ku zinyenyeswazi za panko.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	493
Mafuta Onse	17 g
Mafuta okhuta	4 g
Mafuta Osatchulidwa	6 g
Cholesterol	308 mg
Sodium	1,003 mg
Zakudya	41 g
Matenda a Zakudya	5 g
Mapuloteni	44 g

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