Izi zimasuta mafi-mahi a paprika ndi kudya kwapakati pa sabata pamene zimatenga mphindi 8 mpaka 10 kuti zophike. Mungakonde kusamba nsomba pamadzi a mandimu kwa ola limodzi musanaphike, koma ndizosankha. Ndi bwino kupita kuchokera furiji kupita ku ng'anjo. Anthu a ku Spain omwe amasuta fodya a paprika amapereka kukoma kwabwino komwe kumasonyeza kuti nsombayo ndi yabwino kwambiri komanso imathira madzi a mandimu.
Kuti mupeze njira yofulumira kuyisakaniza pachithunzi chilichonse cha nsomba, yesetsani kuwonjezera batala wonyezimira . Mutha kugwiritsira ntchito batala pambali pamphepete yaing'ono kapena kungodula supuni mwachindunji pamwamba pa mahi-mahi mukamaliza.
Chimene Mufuna
- 2 mahi-mahi mafayilo
- Supuni 1
- mafuta a azitona
- 1/2 supuni ya tiyi yasuta Chisipanishi
- paprika
- 1/4 supuni ya tiyi chipotle ufa
- 1
- mandimu
- Mchere ndi tsabola kuti mulawe
Momwe Mungapangire Izo
- Ikani mapepala pa mbale ndipo perekani madzi a 1/2 mandimu pa iwo. Sungani maola ola limodzi. (Chochita mwachangu ngati mukufulumira.)
- Ikani chophimba cha uvuni pamwamba pa malo ndi kutembenuzira pa broiler. Lembani pepala lophika ndi zojambulazo. Kapena perekani poto yanu yowonongeka poyiyatsa ndi kuwonjezera mafuta pang'ono a azitona ndi kufalitsa supuni kapena batala wofewa kumbali iliyonse ya fayilo.
- Mawotchi opaka mafuta ozungulira kumbali zonse ngati akuwaza ndi kufalitsa batala wonyezimira ngati akugwiritsa ntchito poto yamoto, kenaka muzitsuka pang'ono ndi paprika wosuta ndi ufa wa chipotle.
- Sungani maminiti 7 mpaka 8 mpaka nsomba ikhale yosavuta pakati, kutembenuzira kamodzi pokhapokha pothandizira. Ngati mukugwiritsa ntchito poto yamoto, poto ikakhala yotentha, fufuzani mbali yoyamba ya mahi-mahi. Limbikirani molimba ndi chitsulo chokhala ndi zitsulo kuti muphike mofanana komanso kuti muwonetsetse bwino zakudya zabwino. Mukawona mtundu ukusintha mbali kumbali ya nsomba, flip ku mbali ina ndi kuphika mpaka kuyang'ana kwathunthu kwatha kumbali ya filet.
- Mukhale ndi mbale yotentha mu uvuni ngati mukugwiritsa ntchito poto. Mukakwera, perekani mahi-mahi ndi mafuta ena a mandimu, mafuta okongola komanso saladi wothira mafuta ndi tomato, kaloti ndi zakudya zina zotentha ndi balsamic kuvala.
* Butters zokoma ndi zophweka kupanga ndi kusungira masabata angapo mufiriji ndi mwezi umodzi mufiriji. Awapangitseni tsiku limodzi kapena awiri asanagwiritse ntchito kotero kuti akhale ndi nthawi yovuta.
Yosindikizidwa ndi Joy Nordenstrom, Wodziwa Zakudya Zachikondi
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 410 |
| Mafuta Onse | 17 g |
| Mafuta okhuta | 4 g |
| Mafuta Osatchulidwa | 9 g |
| Cholesterol | 169 mg |
| Sodium | 279 mg |
| Zakudya | 3 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 60 g |