I-Baked cod fillet - iresiphi yokupheka nemifino kuhhavini * Isiphambano

I-cod fillet - isigamu sesidumbu
U-anyanisi oluhlaza - amagatsha ama-2-3
I-Dill - iqoqo elincane
Iparsley (noma i-cilantro) - ama-sprigs ama-3-4
Utamatisi (omkhulu) - 1 pc.
I-Garlic - ama-clove angu-1-2
Gherkins (zifakwe emanzini anosawoti) - 5-7 PC.
Ama-walnuts - ama-3-4 ama-PC.
Amafutha omnqumo - 2-3 tbsp l. egalaji likaphethiloli
Ijusi lengxenye kalamula
Ukhilimu omuncu (u-15% wamafutha) - wokugcoba ama-cod fillets
Usawoti odliwayo ukunambitha
Ground pepper omnyama - ukunambitha

Amaprotheni 6 g
Amafutha 3.7 g
Amakhabhohayidrethi 0 g

Izinkonzo Ngesiqukathi Sonke: Izinsizakalo ezi-3-4

Isinyathelo ngesinyathelo imfundo

I-cod fillet emnandi, ethambile futhi enamanzi ebhakwe kuhhavini ngaphansi kwemifino namakhambi izothokozisa wonke umuntu. Okuheha kakhulu okuqukethwe okuphansi kwekhalori kokudla okuqediwe. Ukugqanyiswa kwesitsha ngeke kube izinhlanzi kuphela, kepha futhi nokuhlanganiswa okusha kwemifino namakhambi. I-iresiphi isebenzisa ama-walnuts, ungawanqabela, kepha izonikeza inhlanzi ukunambitheka okunambitheka okunezinongo. Ungazibhaka kanjani kamnandi izibopho zekhodi ekhaya? Funda ngokucophelela iresiphi, enezithombe ngezinyathelo, bese uqala ukupheka.

Isinyathelo 1

Okokuqala udinga ukulungisa ukuhlanganiswa kwemifino nemifino emisha. Thatha u-anyanisi oluhlaza, i-dill ne-parsley, uwageze ngaphansi kwamanzi agobhozayo bese uwomisa ngethawula lephepha. Manje khipha kahle yonke imifino bese uyidlulisela esitsheni esijulile.

Isinyathelo 2

Manje thatha utamatisi, uwugeze bese uwusika ube ama-cubes amancane. Khetha imifino eminyene futhi engavuthwa ngokweqile, njengoba ngemuva kokusika utamatisi kufanele ugcine ukwakheka kwawo. Thumela utamatisi esitsheni ngamakhambi. Thatha ama-gherkins ayisikhombisa embizeni uwasike abe yizicucu ezincane: lawa ukhukhamba obabayo azokwenza isidlo sibe sokuqala kakhulu. Hlanza i-clove kagalikhi bese udlula emaphephandabeni. Thumela zonke izithako eziqoshiwe esitsheni esinamatamatisi namakhambi.

Isinyathelo 3

Hlanza ama-walnuts. Sika izinhlamvu zibe zincane ngangokunokwenzeka bese uzithumela esitsheni nayo yonke eminye imikhiqizo.

Isinyathelo 4

Isizini yokuxuba okulungiselelwe namafutha omnqumo, engeza nejusi lengxenye kalamula.

Isinyathelo 5

Thatha ifomu elikhulu, eliphezulu futhi ulilayishe ngephepha lesikhumba. Asikho isidingo sokuthela uwoyela, ngoba kuzoba nejusi eyanele, ezonikeza ukudla. Geza i-cod fillet, sula kusuka kumswakama omningi bese udlulisela kufomu elilungisiwe. Nonga izinhlanzi ngosawoti kanye nopelepele ukunambitha, bese uxubha ukhilimu omuncu. Ungasebenzisa futhi ukhilimu, kepha bese ukhetha umkhiqizo onama-khalori amancane.

Isinyathelo 6

Manje beka ukuxuba okulungiselelwe kwemifino, amakhambi namantongomane ngaphezulu kwe-cod fillet. Spread ngokulinganayo ebusweni bonke bezinhlanzi.

Isinyathelo 7

Beka isitsha kuhhavini osushise ngaphambi kwamazinga angama-180. Ngemuva kwemizuzu eyi-10, yehlisa izinga lokushisa liye kuma-degree angama-170 ukuze inhlanzi idambe.

Kuthatha isikhathi esingakanani ukubhaka ama-fillets? Konke kuncike emandleni wehhavini. Imvamisa imizuzu engama-40 yanele, kepha holwa ukulungela kwenhlanzi.

Isinyathelo 8

Khonza isitsha esiphelile sishisa. Gcoba ngama-wedge kalamula, ama-sprigs ama-parsley nama-gherkins aqoshiwe ngaphambi kokuphaka. Izinhlanzi ezilungiselelwe ngokusho kwalesi iresiphi yesinyathelo ngesinyathelo kuvela ukuthi zithambile kakhulu futhi zinamanzi amaningi. Sithemba ukuthi uyayithanda iresiphi. Jabulela ukudla kwakho!