Zophika Zophika Nsomba ndi Msuzi Wamphesa

Haddock ndi halibut ndi zabwino kwambiri mu mbale iyi, koma mungagwiritse ntchito nsomba, cod, kapena pafupifupi mtundu uliwonse wa nsomba mu njira yophwekayi. Mbalame ya Dijon yokhala ndi mpiru ndi batala imathandiza kuti nsomba zikhale zokoma kwambiri.

Chinsinsicho chimatenga maminiti pafupifupi 30 mpaka 40, kuyamba kumaliza, ndipo izi zimaphatikizapo nthawi yozemba! Tumizani nyembazo ndi mbatata zophika kapena mpunga, pamodzi ndi zouma za Brussels kapena masamba omwe mumawakonda.

Chimene Mufuna

• 2 mapaundi a nsomba (monga haddock, cod, kapena pollock)
• Makapu 3 madzi
• Kapu 3/4 kuphatikizapo supuni 3 za mandimu
• Supuni 6 batala
• Supuni 1 1/2 Msuzi wa dijon (kapena mpiru wofanana ndi mpiru)
• Supuni 3/4 mchere
• 1/2 supuni ya supuni paprika
• 1/8 supuni ya supuni tsabola wakuda
• Zokongoletsa: parsley wodulidwa

Momwe Mungapangire Izo

1. Thaw nsomba ngati zowonongeka. Dulani zowonjezera m'magawo akuluakulu, ngati maola asanu ndi limodzi.
2. Ikani malo amodzi mu mbale yosakanika yophika, pafupifupi masentimita 12x8x. Gwiritsani madzi ndi mandimu ndikutsanulira nsomba. Phimbani ndi kulola nsombayi kuti iponye mufiriji kwa mphindi 15.
3. Sakanizani batala, supuni 3 ya mandimu, mpiru wa dijon , mchere, paprika, ndi tsabola mu chokopa. Kutenthetsa mpaka batala utasungunuka.

1. Kutenthetsa broiler (500 F kapena HIGH) ndi kudzoza mafuta ophikira pamoto.
2. Konzani nsombazo potsitsirako mafuta odzola poto. Sambani masambawa mwachidwi ndi msanganizo wa mpiru ndi batala.
3. Sungani pafupifupi masentimita 4 kuchokera ku gwero la kutentha kwa mphindi zisanu kapena zisanu; Apiritseni mowolowa manja ndi msuzi wa mpiru ndikuphimba maminiti anayi mpaka asanu motalika kapena mpaka nsomba zikuwoneka mosavuta poyesedwa ndi mphanda.
4. Konzani pa mbale yotumikira ndikuwaza ndi parsley. Sungani msuzi wa mpiru-batala ndi supuni pa nsomba.

* Zindikirani: Nthawi yophika nsomba imadalira momwe zimakhalira zowonjezera. Polemba mapepala olemera pafupifupi masentimita imodzi pafupipafupi, kuphika kwa mphindi zisanu mbali iliyonse. Chikhalidwe chabwino cha thumbu ndi maminiti khumi pa nsomba iliyonse (nsinkhu).

• Chophika ichi ndi Parmesan ndi zitsamba zokhala ndi zitsamba ndizomwe mungasankhe, kapena yesani nsomba yotentha ya panko .

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	298
Mafuta Onse	16 g
Mafuta okhuta	9 g
Mafuta Osatchulidwa	6 g
Cholesterol	123 mg
Sodium	491 mg
Zakudya	2 g
Matenda a Zakudya	0 g
Mapuloteni	34 g

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