- Amaprotheni 13.1 g
- Amafutha 12.9 g
- Amakhabhohayidrethi 8.6 g
Iresiphi elula yesithombe yokupheka ngesinyathelo ngesinyathelo se-halibut ethosiwe esiphundu epanini ichazwe ngezansi.
Izinkonzo Ngesitsha Sonke: Izinkonzo ezi-3.
Isinyathelo ngesinyathelo imfundo
I-Halibut epanini yisitsha esimnandi senhlanzi, okuphekwe kule recipe nesithombe kuphekwe kufulawa wesinkwa futhi kusetshenziswe nososi obabayo we-avocado, utamatisi nolamula. Ukupheka kwasekhaya, ungasebenzisa ama-steaks amasha namakhaza, kepha i-halibut iyoba namanzi amaningi uma uthatha izinhlanzi ezintsha.
Awudingi ukupheka i-halibut kahle (cishe imizuzu eyi-10 ohlangothini ngalunye), kepha uma izingcezu zikhulu kakhulu, isikhathi sokupheka singakhula.
Isitsha singadliwa ngabantu abadala kanye nezingane, njengoba i-halibut ingewona amathambo kakhulu.
Isinyathelo 1
Udinga ukulungisa ukudla kwesosi. Thatha ilamula bese ulihluba. Sebenzisa ummese obukhali ukwehlukanisa izingcezu zikaginindela njengoba kukhonjisiwe esithombeni ukuze kungabikho ubumunyu esosweni.
© superfood - stock.adobe.com
Isinyathelo 2
Cwecwa ukotapeya, susa umgodi bese ugeza isithelo ngaphansi kwamanzi agobhozayo, bese usika izingcezu ezincane.
© superfood - stock.adobe.com
Isinyathelo 3
Hlanza utamatisi ngaphansi kwamanzi agobhozayo, bese wenza ukusikeka kokuhlangana ezansi kwesithelo. Thela amanzi abilayo phezu kwamatamatisi, bese uqeda isikhumba ngokucophelela ngommese omncane. Sika utamatisi ohlutshiwe zibe yizicucu eziningana. Faka ukwatapheya, ulamula kanye notamatisi esitsheni se-blender, usawoti ukunambitha, uthele isipuni 1 samafutha omnqumo. Ungangeza noma yiziphi izinongo uma ufisa. Sila ukudla kuze kube bushelelezi. Faka isosi elungiselelwe esiqandisini.
© superfood - stock.adobe.com
Isinyathelo 4
Hlanza ama-halibut steaks bese uwomisa ngethawula lephepha lasekhishini. Hlikihla inhlanzi ngosawoti kanye nezinye izinongo njengokufisa kwakho. Thela ufulawa esitsheni esiyisicaba. Faka ucezu lwenhlanzi kufulawa kuqala ngakolunye uhlangothi bese kolunye. Akufanele kube nesinkwa esiningi, ungqimba oluncane, kungabe kusaba khona.
© superfood - stock.adobe.com
Isinyathelo 5
Beka ipani esitofini bese uxubha phansi ngamafutha emifino usebenzisa ibhulashi le-silicone. Lapho ipani lishisa, beka ama-steaks nefry ohlangothini ngalunye emlilweni ophakathi imizuzu eyi-10 (kuze kube nsundu ngegolide). Ngemuva kwalokho thumela izingcezu kuthawula lephepha bese uzihlalela imizuzu embalwa. I-halibut ethosiwe epanini kufulawa isilungile. Khonza inhlanzi etafuleni kanye nososo, ungahlobisa isidlo ngamakhambi amasha. Jabulela ukudla kwakho!
© superfood - stock.adobe.com
