Iyi ndiyo nzira yakanaka yekuwana hove yakabikwa kubva pane grill yako usingashandisi mafuta akawanda. Iva nechokwadi chekuti unobata zvidzitiro izvi zvakanyatsonaka kuitira kuti kupfeka kugare.
Zvamunoda
- 4 hove dzinobata (cod, red snapper , etc.)
- 2 makapu (475 mL) pakarepo mashed mbatata
- 2 tablespoons (30 mL) batare, yakanyauka
- 2 tablespoons (30 mL) juisi
- 1 tablespoon (15 mL) maorivhi
- 2 clove garlic, minced
Nzira Yokuita Izvo
1. Gadzirai grill uye itai kuti mune chakanaka kubika kabati.
2. Sungai bata rakasvibirira, juisi, maorivhi uye garlic mumunda usina kudzika. Dhava hove fillets muhutano hwemafuta uye mukirasi mumapatato mafuta anopfeka.
3. Putira imwe fukiti mualuminium mapepa uye nzvimbo panzvimbo inopisa-inopisa. Mafuta kubika kabati uye grill kwemaminetsi 6 kusvika ku8, kutendeuka kamwechete. Bvisa pawakaitwa (mukati mekushisa kwemasvondo anodarika 145 F).
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 223 |
| Total Fat | 10 g |
| Saturated Fat | 4 g |
| Unsaturated Fat | 4 g |
| Cholesterol | 34 mg |
| Sodium | 73 mg |
| Carbohydrates | 25 g |
| Dietary Fiber | 2 g |
| Protein | 11 g |