Ichi ndi njira ya matekinola otchedwa Moroccan fish mqualli ndi mbatata, tomato, ndi tsabola. Kuti mukhale ndi ubwino wabwino, perekani nthawi kuti nsomba ziziyenda.
Mqualli ndi mawu omwe amatanthauza zasale zopangidwa ndi ginger, safironi, ndi mafuta. Pano, apa, zowonjezera zowonjezera zimachokera ku mandimu zatsopano kapena zosungidwa , azitona ndi Marinade otchedwa chermoula.
Nsomba zilizonse zowonjezereka zingagwiritsidwe ntchito - kudula kapena kukwanira - koma magawo a ntchito yabwino kwambiri chifukwa pali ochepa mafupa omwe angagwiritsidwe nawo patebulo. Swordfish, Dorado, malo okongola kwambiri ndi a m'nyanja ndizo kusankha zina zabwino.
Komanso, yesetsani kapepala kakang'ono kophika nsomba .
Chimene Mufuna
- Nsomba zolimba makilogalamu 1 kapena eel ya nyanja, lonse kapena mu magawo wandiweyani kapena steaks
- Batch 1
- chermoula marinade
- Tsabola 2 belu, mtundu uliwonse
- 1/3 chikho cha mafuta
- 1 lalikulu anyezi, kusema mphete (zosankha)
- 1 karoti kapena phesi la udzu winawake, kudula mu timitengo tating'ono
- 2 mbatata zazikulu, dulani zidutswa zoonda
- Supangayi ya supuni 1
- Supuni 1 ya mchere
- 1/2 supuni ya supuni
- 1/2 supuni ya tiyi turmeric
- Sakani ulusi wa safironi, crumbled
- Tomato 2 kapena 3, nyemba ndi kudula mu magawo oonda
- 1 mandimu watsopano, kudula mu magawo oonda kapena 1
- yosungidwa mandimu , magawo atatu
- Maolivi wofiira opatsa
- Mchere ndi tsabola
Momwe Mungapangire Izo
Pangani Chermoula ndi Chotsani Tsabola
- Pangani marmade a chermoula. Malo ndi firiji ya theka la chermoula, ndi kusakaniza theka lotsala ndi nsomba.
- Phimbani nsomba ndi refrigerate, kuti muziyenda maola awiri kapena usiku wonse.
- Chowotcha tsabola , peel ndi mbeu zawo, ndi kuzidula kuti zikhale zokopa. Kapena, mosiyana, kagawani tsabola wofiira mu mphete. Khalani pambali.
Pangani Tagine
- Thirani mafuta a azitona mumatayi, ndikugawa magawo a anyezi kudutsa pansi. Criss-kuwoloka udzu winawake kapena karoti amamanga pakati kuti apange bedi nsomba.
- Sakanizani magawo a mbatata ndi ginger, mchere, tsabola, turmeric, ndi safironi, ndikukonzekeretsani mbatata pamtunda. Pamwamba pa mbatata ndi magawo a phwetekere, kenaka perekani yosungunuka yokhala pamwamba pa masamba.
- Onjezerani nsomba ndi marinade pakati pa timapepala, ndipo konzani mapepala a tsabola pamwamba pa nsomba m'njira yokongoletsera. Sungani makina a mandimu ndi mandimu ndi azitona, ndi kuwaza mchere ndi tsabola pa zonse.
- Phimbani matepiwo ndi kuphika kutsika mpaka kutentha pang'ono kwa maola 1 kapena 1½, kapena mpaka kuyesedwa kwa nsomba ndi mbatata. Pezani msuzi ngati kuli kofunikira mpaka mutali wambiri komanso makamaka mafuta. (Ngati mumva kuti pali madzi ochulukirapo pamtayi, ndi kosavuta kuti muyambe msuzi mu poto kuti muwuthetse, kenako muthe msuzi mubwerere pamwamba pa nsomba musanatumikire.)
- Gwiritsani ntchito timapepala molunjika kuchokera ku mbale yomwe idakonzedwa, ndi mkate wa Moroccan kuti mutenge nsomba ndi msuzi.
Maphikidwe Achikhalidwe
Mwachizoloŵezi, zowonjezerazo zimayikidwa mumatini kapena skillet, kenako zimaphika pamoto kapena pophika. Kumpoto kwa Morocco, nsomba zoterezi zimakonzedwa m'magetsi, pozungulira kapena phokoso la dongo lofanana ndi malemba, koma popanda pamwamba.
Ngati mukufuna kupanga nsomba kawirikawiri, mungafune kusungirako mapepala ophikira dothi makamaka makamaka kuti, patapita nthawi, dongo lidzatulutsa zokoma ndi zonunkhira za nsomba ndi zokometsera.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 616 |
| Mafuta Onse | 38 g |
| Mafuta okhuta | 7 g |
| Mafuta Osatchulidwa | 24 g |
| Cholesterol | 268 mg |
| Sodium | 574 mg |
| Zakudya | 26 g |
| Matenda a Zakudya | 4 g |
| Mapuloteni | 43 g |