Herb Baked Fish

Ihove iri nyore yakabikwa inogadziriswa nemakumbo akaoma. Ndinowedzera parsley yakasanganiswa kusvika kune zviyo zvegorosi uye ndoaisa kune imwe mafuta asati abika. Iyo nzira yakajeka, inonaka yekugadzirira hove.

Zvamunoda

• 1 pound yehove yehove yakasungwa, zvishoma nezvishoma yakanyongedzwa
• 1/4 kapu yakapwanyika onion
• 1 clove garlic, minced
• 2 tablespoons butter
• 1/2 teaspoon yakaoma tarragon, yakapwanyika
• 1/4 teaspoon yakaoma
• thyme , crushed
• dash pepper
• 1/4 mukombe yemafuta mazaya, akapwanyika, akatukwa ne 1 puniji yezinga rakanyunguduka
• 1 teaspoon fresh chopped parsley
• kosher munyu uye mutsva wepasi pevhu

Nzira Yokuita Izvo

1. Pisa huni ku 450 F (230 C / Gasi 8).
2. Gadzira chidoro chisina kudzika chakakura zvakakwana kuti uise hove yacho imwe chete.
3. Isa nzvimbo dzehove dzakagadzirirwa muhari yakagadzirwa kubika.
4. Muchikwereti kana pane saute panopisa-pasi-moto, shandisai anyezi nekiki mu 2 tablespoons yearori kusvikira mutete. Ita mu thyme ne tarragon uye gadzirira maminitsi gumi kwenguva refu.
5. Paridza uswa uye musanganiswa muhove pamusoro pehove dzehove.
6. Muchidimbu chiduku, shandisai mahwendefa akaparadzana nemafuta akaoma uye parsley.

1. Pamusoro pezviyo zvegorosi zvinokonzerwa nemafuta uye zvinoshandiswa nekokusher munyu uye mutsva wakachena mutsvuku.
2. Bika muvheni yependi yakapetwa kwemaminitsi 12 kusvika ku15, kana kuti kusvika hove dzinofamba nyore nyore neforogo. Zvinyorwa zviduku zvakanyanya zvingatora nguva shoma. chengetedza pakati pehove neforogo. Maharaki anofanira kuparadzaniswa pachena.
3. Shandisai hove iyi neamoni wedges, mbatata kana rizi, uye mishonga inomwa.

Zvimwe Zvimwe Zvimwe:

Shandisa haddock, cod, pollock, catfish, tilapia, kana imwe imwe nyoro, yakachena yakachena muhove iri iri nyore nyore.

Kushumira hove ne mbatata yakakangwa, mbatatayi yakabikwa, kana rizi. Kune rumwe rutivi rwemiti, ndinofarira steccoli kana peas. Kana uchida kutarisa uye kutaridzika, shandisa hove dzehove dzakagochwa pamubhedha wemapanga akanaka .

Nutritional Guidelines (pakushanda)
Calories	225
Total Fat	7 g
Saturated Fat	4 g
Unsaturated Fat	2 g
Cholesterol	15 mg
Sodium	137 mg
Carbohydrates	34 g
Dietary Fiber	8 g
Protein	9 g

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