MuchiGiriki: παλαμίδα στο φούρνο, rakataurwa pah-lah-MEE-thah stoh FOOR-no
Bonito, nhengo ye mackerel mhuri, inofarira mumba mangu. Mwanakomana wangu anoregiki kune hove ane zviyero, uye bonito haina zviyero - zvakakura zvekurwara uye zvakanyanya nyore kuchenesa! Iyi recipe yehove yebhonito ndeyekuti bhonito yakabikwa yakagadzirwa nekiki uye oregano yakabikwa nemazamu.
Zvamunoda
- 1 bonito (anenge 3 pounds)
- 1/2 kapu yemafuta emuorivhi
- 5-6 clove yegariki (yakatswa)
- Kuvira: gungwa munyu
- Kuravira: pepper (chitsva pasi pevhu)
- Kuravira: Greek oregano (rigani)
- 1 lemons (juice ye 2)
- 2 1/2 mapaundi emapatata
- 1 1/3 makapu emvura
Nzira Yokuita Izvo
Preheat oven kusvika 355 ° F (180 ° C).
Bvisa uye urasire musoro uye utumbo kubva hove. Ngwarira hove hove dziri hafu urefu, nekucheka shure. Fukidza hove yacho nomunyu, pepper, uye oregano. Isai zvimedu zvegoriki muzvikamu zvakanyanyisa zvehove.
Shambai mbatatisi uye mucheke muzviyero zvakaenzana pamakumbo akave akafanana. Fukidza nomunyu, pepper, uye oregano.
Isa hove mune pani huru yakakangwa, uye upoteredze namazamu.
Wedzera zvisikwa zvakasara zvegarisi pamusoro pematezi. Bvisa pamwe chete mafuta nejemu remuori uye mudururire pamusoro pehove uye mbatata, uye wedzera mvura.
Bika pa355 ° F (180 ° C) kwemaawa 1 1/2.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 887 |
| Total Fat | 52 g |
| Saturated Fat | 15 g |
| Unsaturated Fat | 28 g |
| Cholesterol | 215 mg |
| Sodium | 296 mg |
| Carbohydrates | 41 g |
| Dietary Fiber | 4 g |
| Protein | 64 g |