Chophika Chophika Chokha

Halibut ndi mkaka, nsomba zokoma kwambiri zomwe zili ndi mapuloteni, mabamini a B ndi omega-3 fatty acids. Chip chip-chiphalachi chimapangitsa chophimbachi chokoma chokongola kwambiri kwa ana.

Ma nyemba obiriwira omwe ali ndi bulauni wonyezimira ndi ntchentche yamakasuwa amadzimadzi amadzipangira zabwino zotsitsimula izi.

Chimene Mufuna

• 1/2 chikho mayonesi
• 1/2 kapu ya dijon mpiru
• Mchere wamchere ndi tsabola kuti alawe
• 1 pounds halibut fillets
• 1-1 / 2 makapu opunduka mbatata

Momwe Mungapangire Izo

1. Sakanizani uvuni ku madigiri 400 F. Pangani mbale ya mkate wokwana 2 kapena 3 potsamba ndi kuphika.
2. Whisk pamodzi mayonesi ndi mpiru. Nyengo ndi mchere ndi tsabola kuti mulawe.
3. Sambani mayadi-mpiru kusakaniza mbali zonse ziwiri za halibut.
4. Phulani chiputu cha chipatso cha mbatata mu mbale yopanda kanthu kapena pa mbale. Pewani mbali zonse ziwiri za halibut mu ziphuphu za chipatso cha mbatata.
5. Ikani malo okonzeka kuphika. Dyani 18-22 mphindi, mpaka nsomba zikuwoneka mosavuta ndi mphanda.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	374
Mafuta Onse	23 g
Mafuta okhuta	4 g
Mafuta Osatchulidwa	6 g
Cholesterol	80 mg
Sodium	691 mg
Zakudya	12 g
Matenda a Zakudya	2 g
Mapuloteni	28 g

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