Halibut ndi nsomba zabwino kwambiri chifukwa zimakhala zogwiritsira ntchito kwambiri ndipo zimatha kukhala ndi zokopa zambiri. Chinsinsichi chimadzazidwa ndi adyo ndi zitsamba zomwe zimasangalatsa nsomba popanda kuzilimbitsa.
Chimene Mufuna
- 4 halibut steaks (6 ounces / 170 g aliyense)
- 1/2 chikho / 120 mL mafuta odzola
- 6 cloves adyo, minced
- Supuni 2/30 mL mandimu
- Supuni 2/30 mL watsopano parsley
- Masipuniketi awiri / 10 mL basil owuma
- 2 supuni ya tiyi / 10 mL nyanja yamchere
- Supuni 2 supuni / 10 mL tsabola wakuda
Momwe Mungapangire Izo
Phatikizani mafuta, adyo, mandimu , parsley, basil, mchere ndi tsabola ndi kutsanulira mu thumba lothandizidwa. Onjezerani halibut, chisindikizo ndi refrigerate kwa mphindi 30.
Preheat grill. Chotsani halibut mu thumba ndi malo pamalo otentha. Grill kwa mphindi 4-6 mbali iliyonse. Nsomba imatha pamene imalowa kutentha kwa mkati mwa 145-150 madigiri F. Chotsani kutentha ndikutumikira ndi ndiwo zamasamba omwe mumazikonda kwambiri.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 487 |
| Mafuta Onse | 30 g |
| Mafuta okhuta | 4 g |
| Mafuta Osatchulidwa | 21 g |
| Cholesterol | 102 mg |
| Sodium | 1,312 mg |
| Zakudya | 13 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 41 g |