Haddock fillets inoshandiswa mumutsara uyu wakabikwa panko-crusted asi catfish, tilapia, pollock, cod, flounder kana zvimwe zvinyorwa zvehove zvinyoro zvinogona kushandiswa kuita zvakanaka. Iko panko crumb yokupfeka inoita kuti hove dzikwanise kunamatira uye ovheni inogadzira kubika mhepo mune izvi uye zvinonaka zvinonaka kune hove dzakabikwa.
Panko crumbs ndezvokudya zvechingwa zvakakosha zvinoramba zvichitevedzera uye zvinotyisa. Makungu acho akabva kuJapan. Miti yacho inotora mafuta mashoma kana mafuta kupfuura zvikafu zvechingwa, zvichiita kuti vave sarudzo yakanakisisa yemhando dzose dzemashandisirwo, kwete chete kwezvokudya zvakabikwa asi sepasser cumperole topping or filler. Iwe unogona kushandura zvigunwe zvechingwa zvakashambwa, zvakapwanyika marba, kana cracker kudya kana usina panko crumbs.
Shumira hove neamoni wedges uye muto we remoulade kana tartar muto , pamwe nekoreslaw uye fries kana mbatata yakakangwa.
Zvamunoda
- 1 kusvika 1 1/2 pounds zvigadzirwa zvehove, zvakadai se haddock, cod, catfish, pollock, kana hove dzakachena dzakaita secheche, dzinodururwa zvikamu zvina-4 kusvika kune imwechete
- Munyu uye chitsva pasi pepisi tsvuku
- 1 cup panko bread crumbs
- 2 tablespoons yakatsvuka parsley
- 1/4 mukombe wose-chinangwa choupfu
- 2 mazai makuru kana 1/2 kapu yenzombe
- 1 teaspoon
- Cajun kana Creole nguva
- 2 tablespoons mayonnaise
- Lemon wedges, yekushandira
Nzira Yokuita Izvo
- Heat oven to 425 F.
- Tora rimmed baking sheet nea aluminium mapepa ndokubva uchiputira nekasekesa kubika spray.
- Fukidza mativi maviri ehove zvidimbu nemunyu uye mutsva wakasvibira pasi.
- Mune ndiro yakakura, sanganisira panko crumbs uye parsley.
- Isa mufuro muhari isina kudzika, yakafara.
- Mune imwe ndiro yakakura, tsvina mazai kana maii anotsiva Cajun seasonings uye mayonnaise.
- Dhidzai hove dzinoshongedza mumupfu hwakapetwa, kupfekedza chikamu chimwe nechimwe.
- Dhadza hupfu hwakatsetseka-akabatanidzwa mumusanganiswa weii wozobva waapfeka neko panko crumb musanganiswa, uchimhanyisa zvishoma kuti ubatsire makumbo anonamatira hove. Dzokorora nehove yakasara.
- Gadzirai hove iri papepa rakagadzirwa.
- Bika kwemaminitsi anenge 16 kusvika ku20 kana kusvika hove inogadziridzwa uye inobhururuka nyore neforogo. Nguva iri muchoto ichienderana nehutema, saka shandura hutete hwakanyanya kana hutete hwakawanda.
- Shumira nemonmon wedges uye tartar muto kana remoulade muto .
Kusiyana
- Wedzera 1/4 teaspoon pepper cayenne kana dash yemudiwa wako unopisa pepu sauce kusvika muzai yezai kune zvimwe zvinonaka zvinonaka.
- Dzorerai maCreole nekugadzira pamwe newaini yakagadzirwa nemunyu kana kusarirwa nemunyu.
- Fukisa hove iyo inobatanidza zvishoma nehupfu yegarlic pamwe chete nomunyu uye pepper.
- Wedzera 1/4 mukombe we grated Parmesan cheese kune zviyo zvepkoko zvechingwa.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 493 |
| Total Fat | 17 g |
| Saturated Fat | 4 g |
| Unsaturated Fat | 6 g |
| Cholesterol | 308 mg |
| Sodium | 1,003 mg |
| Carbohydrates | 41 g |
| Dietary Fiber | 5 g |
| Protein | 44 g |