Izvo zvinonaka zvekona kona uye mango zvinotakura chikafu chako chekudya kwemanheru kune dzinotyisa. Izvi zvinokonzerwa nehove dzinobata hove dzakagadzirwa nekonokonti uye dzinogadziriswa nemarango salsa dzinozorodza. Ikokoni inowedzera kunhuhwira apo huni ye curry inounza zvakanyanya kuoma uye zvichida inofanana nekupisa.
Zvakanakisisa kushandisa hove yakasimba yakasimba yekapepeti iyi, yakadai seyeiyo, ye-halibut, kodhi kana yegungwa, uye iva nechokwadi chokuti mango yako yakakora. Kana kutarisa nekucheka mango kunoratidza kunge kunonetsa, unogona kucheka mango pamwe nepee yakanyatsogadzirwa, kuchenesa pedyo negomba, nekuumba zvese zvikamu zvina. Bhoora nyama yemango mumakerubhi - pasina kutema nepakati-ezvo wozochinja chikamu "mukati-kunze," uchibvisa nyama kure nechekisi. Mhanyai banga pakati penyama uye gadzirai kubvisa mango cubes.
Zvamunoda
- Pamusoro peMarsa Salsa:
- 1 ripe mango (peeled and finely diced)
- 1/4 mukombe tsvuku yeiii (yakanyatsogurwa)
- Juice ye 1/2 lime
- 1/4 mukombe tsvuku tsvuku (yakanyatsogurwa)
- 1 tablespoon vhiniga
- 1 supuni 1 shuga
- 1 tablespoon mafuta yemiriwo
- 2 tablespoons fresh cilantro (coarsely chopped)
- 1/2 teaspoon
- curry powder
- Dash munyu uye pepper kuti toravira
- For the Fillets:
- 1 mukombe inotapira kokonti (shredded)
- 4 yakasimba nyeredzi hove dzehove (dzakadai se whiting)
- 2/3 mukombe wechinangwa chega-chinangwa (akaparadzaniswa)
- 1/2 teaspoon cumin
- 1 teaspoon curry powder
- 1/2 teaspoon munyu (kana kuti kuravira)
- 1/2 teaspoon pasi pepper (kana kuti kuravira)
- 1 egg
- 2 tablespoons mafuta omuorivhi
- 2 tablespoons butter
Nzira Yokuita Izvo
- Gadzirira mango salsa: Gadzirai pamwe mango, anyanisi, jisi reimu, tsvuku tsvuku, vhiniga, shuga, mafuta emafuta, cilantro uye curry powder mundiro. Mwaka salsa nemunyu uye pepper kuvira. Kuisa parutivi.
- Isai majekoti ekokoni muzvokudya zvekudya uye kusveta kwenguva pfupi, kusvikira vasati vanyatsonaka. Wedzera 1/3 mukombe weupfu, kumini, curry powder, munyu uye pepper uye kudira kwekusanganiswa. Tumirai musanganiswa mupande isina kudzika.
- Muchidimbu chiduku, whisk yai ne 1 kikapu mvura. Isai imwe yakasara yekate yekapu pane imwe chidimbu.
- Dredge zvidzitiro zvekutanga mumupfu hwakatsetseka (kusunungura kubva pane zvakanyanya), ipapo muzai yeiyo (kurega kuwedzerwa kwakanyanyisa), uye pakupedzisira mumusanganiswa wekononati, kuputira mativi maviri ose zvakakwana.
- Pisai mafuta omuorivhi uye bhotela iri muchikwata pamusoro pepakati-yakakwirira kupisa. Sunga mafilleti kusvikira asvibiswa kumativi maviri uye akabika mukati, anenge 2 kusvika kumaminitsi matatu pamativi.
- Spoon a little of the mango salsa pane imwe tsvina uye mushumire.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 1338 |
| Total Fat | 28 g |
| Saturated Fat | 12 g |
| Unsaturated Fat | 12 g |
| Cholesterol | 67 mg |
| Sodium | 1,083 mg |
| Carbohydrates | 290 g |
| Dietary Fiber | 5 g |
| Protein | 6 g |