Easy Provencal Fish Recipe

Iyi nyore Provencal-style cod recipe inogona kuva patafura mukati memaminitsi makumi matatu. Bhisiri, borivhi , uye tomato zvinopa kupisa kwekunaka kune imwe nzvimbo bland codfish.

Cherechedza kuti tsvuku uye tsvuku bell tsvuku (sweet capsicums) zvakashandiswa. Chero kusanganiswa kwepuru tsvuku, tsvuku, uye / kana bhero tsvuku tsvuku inoshanda zvakanaka uye inoita mharidzo inonakidza. Mhando ipi neipi yakachena yehove (yakadai se halibut, grouper, kana shark) inogona kuiswa panzvimbo yekodhi. Iyi kamukira inoshandiswa nyore nyore kwekudya kwemanheru.

Zvamunoda

• 1 tsvuku, tsvuku, kana ruvara bhero tsvuku (sweet capsicum), yakabikwa, yakasimwa, uye yakanamirwa mumatafura 1/2-inch
• 1 miviri
• anyezi anotapira , akaenzana uye akachekwa mu 1/2-inch strips
• 10 full cloves of
• garlic , peeled
• 1 Tapepoon inotorwa nemhandara maorivhi
• 2 makapu makedheni akapwanyika tomate
• 12 kalamata olives
• 1/2 teaspoon Caribbean seasoning blend kana pepper pemon
• 4 (anenge 5 ounces rimwe nerimwe) cod filets (ona Notes)
• Kosher
• munyu uye mutema
• pepper kuvira, kusarudza

Nzira Yokuita Izvo

1. Pakati pepakati-pasi moto, saute bell tsvina, anyanisi, uye gorove yakazara mumafuta emuorivhi kusvikira miriwo yakasviba.
2. Wedzera zvakapwanyika tomate, maorivhi, uye kuunganidza kana kuti peori pepper. Ramba uchibika kusvikira gorosi yavhavha inorohwa nyore nyore neforogo. Wedzera zvimwe mvura kana musanganiswa wacho wakava wakaoma.
3. Simudza kupisa kusvika pakati. Wedzera mafayiti kune musanganiswa. Sirai kusvikira kodhi yakagadzirwa uye inoshamba nyore nyore neforogo. Nguva yekuravira nomunyu uye pepper, kana uchida.

1. Shumira makodhi mapepa neProvencal sauce pamusoro pepamusoro.

Cherechedza: Hove ipi neipi yakachena inogona kuiswa panzvimbo yekodhi, yakadai se halibut, grouper, kana shark.

Nutritional Guidelines (pakushanda)
Calories	183
Total Fat	6 g
Saturated Fat	1 g
Unsaturated Fat	4 g
Cholesterol	20 mg
Sodium	270 mg
Carbohydrates	24 g
Dietary Fiber	4 g
Protein	12 g

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