Nsombazi zophikidwa ndi nsombazi zimakhala ndi mankhwala osakaniza ochepa. Zinyenyeswazi zimaphatikizapo kuyamwa ndi kusakaniza ku nsomba zophika, ndipo zimathandiza kusunga nsombayo ngati ikuphika. Khalani omasuka kuwapanga iwo ndi zitsamba zosakaniza m'malo mwa thyme zouma. Kusakaniza kwachitsamba cha mchere ndibwino kwambiri.
Banja langa limakonda kwambiri njirayi, koma ndi lokoma ndi tilapia. Kapena gwiritsani ntchito nsomba zamtengo wapatali kapena nsomba zamtengo wapatali kapena nsomba zoyera zoyera. Nthawi yophika imadalira kuchuluka kwa nsomba, choncho musinthe moyenera.
Chimene Mufuna
- 1 1/2 pounds haddock fillets *
- mchere wosakaniza ndi tsabola watsopano wakuda
- Kapu 3/4
- Mkate wofewa umasweka
- Supuni 3 zinasungunuka batala,
- adagawanika
- 1/4 supuni ya tiyi yakumitsa thyme, yapunthwa
- mandimu wedges ndi akanadulidwa parsley zokongoletsa
Momwe Mungapangire Izo
- Kutentha uvuni ku 400 F (200 C / Gasi 6).
- Apukuta nsomba za nsomba ndi nsalu yonyowa. Pewani nsomba ziwiri zonsezi ndi mchere wodetsedwa komanso tsabola wakuda.
- Ikani m'malo osaya mafuta ophika poto kapena mafuta odzola.
- Sakanizani zinyenyeswazi za mkate ndi supuni ziwiri za batala ndi thyme zouma. Fukani pa nsomba ndikuzaza ndi mafuta otsala.
- Likani nsomba mu uvuni wokonzedweratu kwa mphindi 15 mpaka 25, kapena mpaka nsomba ikhale yosalala ndipo mkate wodula umakhala wofiira. Nthawi imadalira kukula kwa nsomba. Nthawi yophika ikhoza kukhala yosiyana kwambiri. Onetsetsani mabokosi ochepa kwambiri, monga okha ndi omveka, pambuyo pa maminiti khumi ndi awiri.
- Ngati zinyenyeswazi sizinawonongeke, zindikirani maminiti awiri kapena awiri, mpaka mpaka bulauni.
- Kutumikira nsombazo ndi nsabwe wedges ndi zokongoletsa ndi parsley.
* Nsomba zina zoyera, monga mchere, zokha, kapena cod, zingagwiritsidwe ntchito mu njira yosavuta ya nsomba. Nthawi yophika ikhoza kukhala yosiyana malingana ndi makulidwe ake.
Malangizo
- Mabokosi a nsomba nthawi zambiri amakhala ndi "mchira" kapena mapeto omwe ndi opapatiza komanso ofooka kuposa ena onsewo. Ngati kachidutswa kameneka sikhala kofanana, khungu kakang'ono kamatha kumapeto kuti apange maunifolomu ambiri kuti aziphika mofanana.
- Pali njira zingapo zoyesa nsomba kuti zisawonongeke. Nsomba yothamanga yomwe imalowetsedwa mu gawo lakuda la firimu idzawerenga 145 F pamene nsombazo zatha. Kapena ikani foloko pafupi ndi theka kwambiri mu gawo lakuda la firiji. Pakatili liyenera kuphulika pamene mphanda ikupotoka pang'ono.
Mwinanso Mungakonde
- Baked Haddock Ndi Panko Crumbs
- Baked Haddock Ndi Parmesan ndi Herb Stuffing
- Zakudya Zophika Zophika - Nsomba Zosakaniza Au Gratin
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 209 |
| Mafuta Onse | 7 g |
| Mafuta okhuta | 4 g |
| Mafuta Osatchulidwa | 2 g |
| Cholesterol | 90 mg |
| Sodium | 449 mg |
| Zakudya | 10 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 25 g |