Nsomba Zophika ndi Msuzi wa Tahini

Chinsinsi chosavuta, chosavuta ndi chokoma cha nsomba zophika ndi taini msuzi ndizozikonda kwambiri m'banja langa. Ndizosiyana pa zochitika zapakati pa Middle East-Chinsinsi cha North Africa, ndi zochepa zokhudza. Sankhani nsomba zoyera ngati zovuta, tilapia kapena halibut. Tapanganso izi ndi zakumwa zakutchire. Msuzi wa taini amatha kusunga kwa sabata, kotero sungani zotsalira za saladi, masangweji, mpunga wophika kapena kuthirapo nkhumba.

Chimene Mufuna

• Anyezi 1 (opatulidwa kwambiri woonda)
• 4 mapepala a nsomba (iliyonse ya ma ola 4 mpaka 5)
• Supuni ya supuni 1 ya Provence (kapena masamba a thyme)
• mchere kuti mulawe
• tsabola wakuda kuti alawe
• Supuni 1 ya mafuta a maolivi
• Zosankha: 2 supuni 2 mandimu (kapena vinyo woyera)
• Kwa Sauce:
• 1/2 kapu sesame tahini
• 1/4 mpaka 1/2 chikho madzi (otentha)
• 2 magolovesi adyo (akanadulidwa bwino)
• Supuni 2 za mafuta
• Supuni 2 supuni ya mandimu (1 mandimu)
• Supuni 1 ya parsley (finely akanadulidwa)
• 1 onetsetsani cayenne
• mchere kuti mulawe
• tsabola wakuda kuti alawe

Momwe Mungapangire Izo

1. Yambani utoto ku 400 '.

2. Fuzani mafuta ophikira poto ndikuwazaza anyezi osakaniza.

3. Ikani zokopa mbali ndi mbali ndikuzaza zitsamba ndi zokometsera.

4. Kuthamanga mafuta ndi mandimu.

5. Muphike nsomba kwa mphindi 10, kapena mpaka ikanike mosavuta ndi mphanda.

6. Pamene nsomba ikuphika, whisk pamodzi chikho cha tahini ndi ¼ cha madzi otentha. Ngati osakaniza ali wandiweyani, onjezerani madzi ena supuni imodzi pokhapokha atakhala obiridwa koma okoma.

7. Onjezerani adyo, mafuta a maolivi ndi mandimu bwino. Ngati ndi kotheka, onjezerani madzi ofunda mpaka msuzi ufike pofuna kuwongolera.

8. Onjezerani parsley ndi nyengo kuti mulawe.

9. Nsomba ikaphikidwa, pamwamba pake ndi msuzi ndikutumikire mwamsanga.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	537
Mafuta Onse	37 g
Mafuta okhuta	6 g
Mafuta Osatchulidwa	18 g
Cholesterol	111 mg
Sodium	325 mg
Zakudya	12 g
Matenda a Zakudya	4 g
Mapuloteni	39 g

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