Ngati mukufuna kuyang'ana chakuda, fufuzani nsonga zapamwamba mu skillet yoyaka mafuta chifukwa cha kutentha kwakukulu kwa mphindi imodzi musanaphike, ndi kudula pafupi mphindi ziwiri nthawi yophika.
Zokhudzana
Baked Halibut ndi Parmesan Crumb Topping
Baked Halibut ndi Msuzi Wamchere Wothira
Chimene Mufuna
- 1 1/2 mpaka 2 mapaundi a halibut (kudula magawo 6 mpaka 8)
- mchere kuti mulawe
- tsabola wakuda kuti alawe
- Masipuniketi awiri
- Chikiliyo
- Supuni 1 ya paprika (okoma)
- 1/2 supuni ya tiyi thyme
- 1/4 supuni ya tiyi ya oregano
Momwe Mungapangire Izo
- Kutenthetsa uvuni ku 400 F ndikuikapo ng'anjo yamoto mkatikati mwa uvuni. Lembani mbale yophika ndi zojambula ndi mafuta ndi mafuta.
- Sambani halibut ndi kumata. Tsukani masamba onsewa ndi mafuta ndipo musamamwe bwino ndi mchere ndi tsabola.
- Mu mbale yosaya, kuphatikizapo zotsala. Sakanizani nsonga za fillets mopepuka muzisakaniza zokometsera, kapena perekani ndi osakaniza ngati mukufuna nsomba yosavuta kwambiri.
- Ikani zojambulazo mu okonzeka kuphika poto, wokonzedwa bwino. Ikani mafinya kwa mphindi 10 mpaka 12, kapena mpaka mutawophika (nthawi yocheperapo mukafufuza nsonga musanaphike).
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 475 |
| Mafuta Onse | 27 g |
| Mafuta okhuta | 10 g |
| Mafuta Osatchulidwa | 12 g |
| Cholesterol | 172 mg |
| Sodium | 193 mg |
| Zakudya | 1 g |
| Matenda a Zakudya | 0 g |
| Mapuloteni | 54 g |