Nsomba Zophika Zitsamba

Nsomba yosavuta yophikayi imakhala yodzaza ndi chimanga cha chimanga. Ndimawonjezera parsley yomwe inadulidwa kumalo a chimanga ndikuwaponyera ndi batala musanaphike. Ndi njira yosavuta komanso yokoma yokonzekera nsomba.

Chimene Mufuna

• Nkhumba zowonjezera zokwana mapaundi 1, zowonongeka pang'ono
• 1/4 chikho chodulidwa anyezi
• 1 clove adyo, minced
• Supuni 2 batala
• 1/2 supuni ya supuni yowuma tarragon, yosweka
• 1/4 supuni ya tiyi youma
• thyme , wosweka
• tsabola
• 1/4 chikho cha chimanga champhongo, chophwanyika, kuponyedwa ndi supuni imodzi ya batala wosungunuka
• Supuni 1 yatsopano yophika parsley
• mchere wosakaniza ndi tsabola watsopano wakuda

Momwe Mungapangire Izo

1. Kutentha uvuni ku 450 F (230 C / Gasi 8).
2. Dya mbale yosakanika yophika kwambiri kuti ikhale ndi nsomba imodzi.
3. Ikani nsombazo mumphika wokonzeka kuphika.
4. Mu skillet kapena saute pan pa sing'anga-kutentha, kuphika anyezi ndi adyo mu supuni 2 ya batala mpaka wachifundo. Gwiritsani ntchito thyme ndi tarragon ndikuphika kwa mphindi imodzi.
5. Pangani chisakanizo cha zitsamba ndi mafuta pa nsomba za nsomba.
6. Mu mbale yaing'ono, onaninso ma cornflakes ophwanyika ndi batala wosungunuka ndi parsley.

1. Pamwamba ndi chimanga chokhazikika cha chimanga ndikuwaza ndi mchere wosakaniza ndi tsabola wakuda watsopano.
2. Kuphika mu uvuni wokonzedweratu kwa mphindi 12 mpaka 15, kapena mpaka nsomba zikuwoneka mosavuta ndi mphanda. Zithunzi zochepa kwambiri zingatenge nthawi yochepa. yang'anani pakati pa nsomba ndi mphanda. Mawotchi amafunika kukhala osiyana.
3. Tumikirani nsomba iyi ndi mandimu, mbatata kapena mpunga, ndi ndiwo zamasamba.

Zosankha Zowonjezera:

Gwiritsani ntchito haddock, cod, pollock, nsomba za m'nyanja, tilapia, kapena nsomba zina zofewa, zosavuta.

Tumikirani nsomba ndi mbatata yokazinga, mbatata yophika, kapena mpunga. Kwa masamba, ndimakonda broccoli kapena nandolo. Kuti muwoneke wokongola komanso wokongola, perekani nsomba zophikidwa pa bedi la nandolo yoyera .

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	225
Mafuta Onse	7 g
Mafuta okhuta	4 g
Mafuta Osatchulidwa	2 g
Cholesterol	15 mg
Sodium	137 mg
Zakudya	34 g
Matenda a Zakudya	8 g
Mapuloteni	9 g

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