Kukoma kwa kokonati ndi mango kumatengera chakudya chanu chakumadzulo kumadera otentha. Mabokosiwa amathira nsomba zokhala ndi kokonati ndipo amatsitsimula mango salsa. Kokonati imapatsa kukoma kokoma pamene ufa wowonjezera umabweretsa kukoma kovuta komanso mwina kutentha.
Ndi bwino kugwiritsa ntchito nsomba yoyera yoyera, monga whiting, halibut, cod kapena bass, ndipo onetsetsani kuti mango yanu yayamba. Ngati kudula ndi kudula mango kumakhala kovuta kwambiri, mukhoza kudula mango ndi peel yosakanikirana, kupota pafupi ndi dzenje, kupanga magawo 4. Lembani thupi la mango mu cubes - popanda kudula kupyola peel - ndiyeno mutembenuzire gawolo "mkati-kunja," kukankhira thupi kutali ndi peel. Kuthamanga mpeni pakati pa thupi ndi kuchotsa kuchotsa mango cubes.
Chimene Mufuna
- Kwa Salsa Mango:
- Mango wokoma 1 (peeled ndi finely diced)
- 1/4 chikho chofiira anyezi (finely akanadulidwa)
- Msuzi wa 1/2 laimu
- 1/4 chikho cha tsabola wofiira (finely akanadulidwa)
- Supuni 1 ya viniga
- Supuni 1 shuga
- Supuni 1 mafuta mafuta
- Supuni 2 zatsopano (codantro)
- 1/2 supuni ya supuni
- ufa wowonjezera
- Dash mchere ndi tsabola kuti mulawe
- Kwa Zilembo:
- 1 chikho chokoma chokoma (shredded)
- 4 nsomba zoyera zoyera (monga whiting)
- 2/3 kapu ufa wokhazikika (ogawanika)
- 1/2 supuni ya supuni chitowe
- Supuni 1 ya supuni ya curry
- 1/2 supuni ya supuni mchere (kapena kulawa)
- 1/2 supuni ya supuni tsabola pansi (kapena kulawa)
- 1 dzira
- Supuni 2 za mafuta
- Supuni 2 batala
Momwe Mungapangire Izo
- Konzani mango salsa: Gwiritsani pamodzi mango, anyezi, madzi a mandimu, tsabola wofiira, viniga, shuga, mafuta a masamba, cilantro ndi curry powder mu mbale. Salsa ya nyengo ndi mchere ndi tsabola kuti mulawe. Khalani pambali.
- Ikani flakes ya kokonati mu pulogalamu ya chakudya ndi kupsa kwambiri mwachidule, mpaka iwo apangidwe bwino kwambiri. Onjezerani ufa wa 1/3, chitowe, ufa wowonjezera, mchere ndi tsabola ndi kusakaniza. Sungani zosakaniza ku pulasitiki losaya.
- Mu mbale yaing'ono, whisk dzira ndi supuni 1 madzi. Ikani ufa wotsatira wa 1/3 wa chikho pa mbale yachiwiri.
- Dredge the fillets poyamba mu ufa wosalala (kugwedeza mopitirira muyeso), ndiye mu dzira kusakaniza (kutulutsa mopitirira muyeso), ndipo potsiriza mu chisakanizo cha kokonati, kuvala mbali zonsezo kwathunthu.
- Thirani mafuta a maolivi ndi batala mu skillet pa sing'anga-kutentha kwambiri. Sungani ma fillets mpaka atayikidwa mbali zonse ndi kuphika mkati, pafupi ndi 2 mpaka 3 mphindi pambali.
- Sakani mango salsa pa feleti iliyonse ndipo mutumikire.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 1338 |
| Mafuta Onse | 28 g |
| Mafuta okhuta | 12 g |
| Mafuta Osatchulidwa | 12 g |
| Cholesterol | 67 mg |
| Sodium | 1,083 mg |
| Zakudya | 290 g |
| Matenda a Zakudya | 5 g |
| Mapuloteni | 6 g |