Haddock uye halibut zvakanakisisa mune chikafu ichi, asi iwe unogona kushandisa salmon, cod, kana kuti chero rudzi rwehove chero ipi zvayo mumutsara uyu uri nyore. Iyo yakagadzirirwa Dijon yemasitadhi uye bhokisi rinosanganiswa inopa hove dzinonaka.
Mutsara unotora maminitsi anenge 30 kusvika ku40, kutanga kupedza, uye izvo zvinosanganisira nguva yekudzikisa! Kushumira zvipfeko nemapatatayi akabikwa kana mupunga wejisi, pamwe nemichero yakakangwa yeBrussels kana kuti iwe unofarira michero yemichero.
Zvamunoda
- 2 inokora zvipfeko zvehove (zvakadai se haddock, cod, kana pollock)
- 3 makapu mvura
- 3/4 kapu uye 3 maspuniji juisi
- 6 tablespoons bata
- 1 1/2 tablespoons Dijon masardard (kana imwe gourmet mustard)
- 3/4 teaspoon munyu
- 1/2 teaspoon paprika
- 1/8 teaspoon mutsvuku
- Kurumbidzwa: parsley yakagurwa
Nzira Yokuita Izvo
- Tora hove kana yakaoma. Chengeta zvidzitiro muzvikamu zvakakura-kushumira, anenge mashizha matanhatu imwe neimwe.
- Isa zvishandiso mune imwechete yepamusoro mune imwe isina kudzika kubika, inenge 12x8x2 inches. Gadzirai mvura nemvura yemononi uye mudururire pamusoro pehove. Dhavhara uye rega hove idzi dzipinde mufiriji kwemaminetsi gumi nemashanu.
- Sungai bhotela, 3 maspuniji emujimu wemuoni, Dijon masitadhi , munyu, paprika, uye pepper mupurapu. Pisa kusvikira hutu hwakanyunguduka.
- Shandisai broiler (500 F kana HIGH) uye girai broiler pan muchipa.
- Gadzirai hove dzinosungirirwa pane zvakanyoroveswa mafuta epurasitiki. Shandura zvipfeko zvakasununguka nemusitadhi uye borosi musanganiswa.
- Bvisa anenge masendimita masere kubva pakuchenesa kwemaminetsi mashanu kusvika kumasere matanhatu; * shandura zvakanyatsonaka. Dzorera zvakare nemashizha emasitadhi uye giraira maminitsi mana kusvika matanhatu nguva refu kana kuti hove dzinofamba nyore nyore kana dzichiedzwa neforogo.
- Ronga pahomwe yekubatira uye usaswe neparsley. Shandisai musaradi-bisiu sauce uye mukoro pamusoro pehove.
* Cherechedza: Nguva yekubika yehove inofanirwa nekunyanya kwemafuro kana kuti steaks. Nokuda kwezvishongo zvakakura anenge 1 masendimita pakureba kwawo, kubika kwemaminitsi mashanu kune rumwe rutivi. Murairo wakanaka wegumbo ndeye maminitsi gumichete yehove imwe neimwe yehove (kuwanda).
- Izvi zvakabikwa haddock neParmesan uye mishonga yezvimedu ndeimwe imwe sarudzo yakanakisisa, kana edza iyi hove yakabikwa yakagadzirwa .
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 298 |
| Total Fat | 16 g |
| Saturated Fat | 9 g |
| Unsaturated Fat | 6 g |
| Cholesterol | 123 mg |
| Sodium | 491 mg |
| Carbohydrates | 2 g |
| Dietary Fiber | 0 g |
| Protein | 34 g |