Kuwala ndi kotsitsimutsa, izi zimawoneka bwino ndipo zimakhala ndi zosavuta komanso zosavuta kuzikongoletsa ndi mandimu ndi basil. Kutumikira pa bedi la mpunga kapena pawiri ndi ndiwo zamasamba.
Chimene Mufuna
- 4 halibut steaks
- Supuni 2/30 mL madzi abwino a mandimu
- Supuni 2/30 mL mafuta odzola
- 1 mpaka 2 cloves adyo, minced
- Supuni 2/30 mL zatsopano, finely akanadulidwa
- Masipuniketi awiri / 10 mL capers
- 1 lalikulu wobiriwira anyezi, finely akanadulidwa
- Supuni 1/5 mL
- mandimu ya mandimu
- 1/2 supuni ya tiyi ya madzi mchere
- 1/4 supuni ya supuni tsabola wakuda
Momwe Mungapangire Izo
- Preheat grill kwa sing'anga-kutentha kwambiri. Nsomba za m'nyengo ndi mchere ndi tsabola wakuda ndikuika pa grill. Kuphika kwa mphindi zisanu pambali.
- Sakanizani zotsalira zotsalira mu mbale yaing'ono. Mulole vinaigrette pansi pamene nsomba ikuphika. Pamene halibut yophika, chotsani kutentha ndi kuyamwa ndi vinaigrette. Kutumikira ndi masamba omwe mumawakonda kwambiri.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 481 |
| Mafuta Onse | 13 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 7 g |
| Cholesterol | 191 mg |
| Sodium | 305 mg |
| Zakudya | 14 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 75 g |