Psari Plaki Fish Recipe

Mawu akuti plah -KEE) m'Chigiriki amagwiritsidwa ntchito pofotokoza mbale yomwe nthawi zambiri imaphika mafuta, tomato, ndi zamasamba mu uvuni. Mwachitsanzo, mungakhale ndi nyemba za "plaki" kalembedwe (yotchedwa Gigandes plaki) kapena, mu nkhani iyi, mkate wophika nsomba. (Nsomba mu Greek ndi Psari, yotchulidwa SAH-ree.)

Chinsinsicho chimagwira ntchito bwino ndi nsomba zoyera zoyera - cod, tilapia, halibut, haddock kapena mtundu uliwonse umene mungakhale nawo. Zimatulutsanso bwino ngati mugwiritsa ntchito mkate wa panko, womwe uli ndi mikate yoyera yokhala ndi mikate yofiira ku Asia koma tsopano imapezeka kwambiri ku Western kuphika. Ali ndi thupi loposa thanzi la mkate ndipo adzalitsa zotsatira zake. Mwinanso, mungathe kupanga mkate wanu wambiri pogwiritsa ntchito pulogalamu yamakono yopangira chakudya ndikukonzekera mpaka mawonekedwe ang'onoang'ono (asanakhale powder).

Izi ndizosavuta kusonkhanitsa ndikupeza chakudya chokoma koma chophweka komanso chamoyo. Ndi zokoma kutentha kapena kutentha. Tumikirani ndi cheese feta ndi mkate wophika pambali.

Chimene Mufuna

• 1/2 chikho cha mafuta
• 2 anyezi akuluakulu (thinly sliced)
• 1 chikho cha celery (diced)
• 2 mpaka 3 adyo cloves (minced)
• 5 mavitamini (mbeu ndi diced)
• 1 chikho chapamwamba cha parsley (chodulidwa)
• 3 lbs. nsomba zoyera zoyera (monga cod, halibut, tilapia)
• Dash mchere
• Thirani tsabola wakuda watsopano
• 2 tsp. oregano wouma
• 2 mandimu (wodetsedwa pang'ono)
• 3 tbsp mandimu (mwatsopano)
• 1/2 kapu wothira vinyo woyera
• 1/4 chikho cha mkate
• panko amagwira bwino)

Momwe Mungapangire Izo

1. Yetsani uvuni ku 350 F.
2. Kutenthetsa mafuta a maolivi mumsana wautali-kutentha kwambiri ndi kusuntha anyezi ndi udzu winawake kufikira mchere, pafupi maminiti asanu. Onjezerani adyo ndikuyimbira mpaka kununkhira, pafupi miniti.
3. Onjezerani tomato ndi parsley yomwe imadulidwa ku poto ndikuyimbira mpaka madzi ambiri atengeka. Chotsani kutentha ndi kuika pambali.
4. Ikani nsombazo mu poto yopanda chofewa kapena chophika cha ceramic. Awoneni nyengo ndi mchere ndi tsabola ndikuwaza ndi oregano kumbali zonse ziwiri.

1. Pamwamba pa nsomba ikhale ndi anyezi / celery / phwetekere osakaniza ndi kuphimba aliyense ndi magawo awiri kapena atatu oonda a mandimu.
2. Mu mbale yaing'ono, onganinso madzi a mandimu ndi vinyo ndikutsanulira pazitsulo ndi poto.
3. Pamwamba pazitsulo zonsezi ndizazaza mkate ndi kuwonjezera zinyenyeswazi zowonongeka pamadzi.
4. Lembani ziboliboli kuti zidziwike kwa mphindi 30 mpaka 40 kapena mpaka nsombayo ikuwoneka mosavuta ndi mphanda.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	500
Mafuta Onse	21 g
Mafuta okhuta	3 g
Mafuta Osatchulidwa	14 g
Cholesterol	127 mg
Sodium	609 mg
Zakudya	24 g
Matenda a Zakudya	5 g
Mapuloteni	52 g

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