Pano pali nsomba zatsopano ndi nsomba! Kuphika kwa chipatso cha mbatata ndi ku Italy kwina kumavala kukhwimitsa ndipo kumakhala kosavuta ku nsomba zoyerazi. Cod, haddock kapena pollock ndi mitundu yabwino ya nsomba yomwe ingagwiritsidwe ntchito mu njira iyi.
Onani kuti nthawi yophika imadalira makulidwe a fillets; Zomangiriza 1-inch zingatenga pafupifupi 8 mpaka 10 mphindi. Sinthani nthawi yanu yophika molingana ndi zowonjezera kapena zowonjezera.
Zowonjezera Zambiri za Nsomba
- Zophika Zophika Nsomba za Panko
- Baked Sole Ndi Mango
- Zokongoletsera Zokonzedwa Zokonzedwa ndi Mpukutu Wokongola
- Baked Flounder kapena Sole ndi Lemon
Chimene Mufuna
- 2 makilogalamu a nsomba, monga cod kapena haddock
- 1/2 chikho chokonzekera saladi ku Italy
- 1 chikho chophwanyika mbatata chips
- 1/2 chikho chimodzi chokoma chakuda cha Cheddar
Momwe Mungapangire Izo
- Sakanizani uvuni ku 500 °.
- Sakanizani nsomba mu saladi yokuvala. Ikani malo ophikira mafuta muzitsulo imodzi, mbali ya khungu.
- Gwiritsani zipangizo za mbatata ndi tchizi; kuwaza nsomba. Kuphika kwa mphindi 10 mpaka 15, kapena mpaka nsomba zikuwoneka mosavuta poyesedwa ndi mphanda.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 263 |
| Mafuta Onse | 8 g |
| Mafuta okhuta | 4 g |
| Mafuta Osatchulidwa | 2 g |
| Cholesterol | 105 mg |
| Sodium | 480 mg |
| Zakudya | 9 g |
| Matenda a Zakudya | 0 g |
| Mapuloteni | 37 g |