Baked Red Snapper Ne Garlic uye Herbs Recipe

Iri nyore ruvara rutsvuku rutsvuku runobikwa neinyore kusanganiswa kwegoriki, bhotela, zvimedu zvechingwa zvakagadzirwa, uye Parmesan cheese.

IAmerican Heart Association inorayira kudya hove dzakasiyana-siyana kanenge kaviri pavhiki, uye ruvara rutsvuku snapper isarudzo yakanakisisa yezvokudya zvine utano. Kunyange zvazvo iyo isiri iyo yakakwirira mu omega-3 fatty acids sevamwe, iyo yakanaka. Zvimwe zvinotsiva zvakanaka zvekutsvaira tsvuku muidyo iyi zvinosanganisira haddock, pollock, cod black, kana mabheti emitsetse.

Iri kamukira tsvuku tsvuku kaviri kana kakapetwa katatu kuti mhuri idye.

Zvamunoda

• 2 tsvuku tsvuku tsvuku, anenge 6 kusvika ku8 ounces rimwe nerimwe
• 4 tablespoons bata
• 1 svondovhavha
• garlic, yakamanikidzwa kana yakasungwa
• 3 kana 4 inodonha Worcestershire sauce
• 1/2 teaspoon
• Creole kana Cajun seasoning, kana kuti iwe pachako unofarira nguva yekudya, nemunyu
• 1/8 teaspoon fresh ground black pepper
• 1 kusvika ku 2 maspuniki anodyiwa mutsva
• parsley
• 1 teaspoon yakatsvairwa yakachena kana yakanyungudutswa
• chives, optional
• Mapeji 3 kusvika ku4
• chingwa chakajeka kana chakagadzirwa chikafu
• 2 tablespoon itsva yakagadzirwa Parmesan cheese, kusarudza

Nzira Yokuita Izvo

1. Pisa ovheni kusvika ku 400 F.
2. Itai kuti zvipfeko zvipfeke mundiro yekubheka iyo yave yakasvikwa ne-butter-flavored nonstick cooking spray.
3. Muchengetedze, sungai bata nekiki, Worcestershire sauce, Chireole chinokonzera mutsva, pepper, parsley, uye chives, kana uchishandisa. Iva kupisa moto wakadzika kwemaminetsi maviri, kungoenzanidza vanamate.
4. Shandura mativi maviri ehove yezvokudya nereti uye musanganiswa wemiriwo.
5. Bvisa zvingwa zvechingwa neasara bhosana uye Parmesan cheese, kana uchishandisa; siya pamusoro pezvipfeko.

1. Bika muvheni yehuni yependi yakapetwa kwemaminitsi gumi nemasere, zvichienderana nehupamhi hwezvitsvuku zvitsvuku. Ihove dzichave dzakasununguka uye dzinofara nyore neforogo kana yaitwa.

Mazano Maitiro

• Kuti uedze hove kuti uwane mari, isa foshoro munzvimbo yakakura pane imwe tsvina. Inofanira kukanganisa nyore nyore.
• Shandisa imwe hove yakachena muhope. Tilapia, haddock, pollock, uye cod zvakanaka.

Nutritional Guidelines (pakushanda)
Calories	653
Total Fat	28 g
Saturated Fat	15 g
Unsaturated Fat	8 g
Cholesterol	168 mg
Sodium	1,569 mg
Carbohydrates	36 g
Dietary Fiber	1 g
Protein	62 g

(Nyaya yezvokudya pane mapeji edu inotorwa achishandisa dhiyabhorosi yezvigadzirwa uye inofanira kufungidzirwa kuti inofungidzirwa. Mimwe yemigumisiro inogona kuchinja.)