Iyi ndiyo njira yabwino yopezera nsomba yokazinga kuchokera ku grill popanda kugwiritsa ntchito mafuta ambiri. Onetsetsani kuti mukugwiritsira ntchito zolemberazo mosamala kuti chophimba chikhalebe.
Chimene Mufuna
- 4 nsomba za nsomba (cod, snapper , etc.)
- 2 makapu (475 mL) mbatata yosakaniza yomweyo
- Masupuni awiri (batala 30 mL), anasungunuka
- Supuni 2 (30 ml) madzi a mandimu
- Supuni 1 (15 mL) mafuta a maolivi
- 2 cloves adyo, minced
Momwe Mungapangire Izo
1. Yambani chakudya choyambirira komanso onetsetsani kuti muli ndi kabati yoyera kwambiri.
2. Sakanizani batala, madzi a mandimu, maolivi ndi adyo muzosalala. Sakanizani nsomba zowonjezera mu batala osakaniza ndi mpukutu mu mbatata yotentha.
3. Pindikani felemu iliyonse muzitsulo zamalumini ndi malo pamalo otentha otentha. Mafuta kuphika kabati ndi grill kwa mphindi 6 mpaka 8, kutembenukira kamodzi. Chotsani mukamaliza (kutentha mkati mkati mwa madigiri 145).
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 223 |
| Mafuta Onse | 10 g |
| Mafuta okhuta | 4 g |
| Mafuta Osatchulidwa | 4 g |
| Cholesterol | 34 mg |
| Sodium | 73 mg |
| Zakudya | 25 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 11 g |