Iyi kamukira yepan-seared seabut newaini yakaderedzwa inogadziriswa inogona kugadzirwa nejasoni, inopinza kana imwe hove tsvuku pamwe chete, asi nyama ye halibut inokweretesa kuvhara. Sarudza mazamu (1 ½ ") mapepa epeji iyi. Iyo muto inogona kuitwa nguva isati yasvika nokuti inonyatsochengetedza (doro mugirazi yegirazi isina kudzivirira), iyo inoita kuti iyi ive yakanakisisa sarudzo yekunakidza.
Zvamunoda
- 4 halibut mafiritsi, anenge mashizha mashanu ega ega, akachekwa
- Gungwa remunyu uye pepper inobva pasi
- 1 teaspoon yakaoma maruva eProvence (Provencal mishonga yemafuta inonaka, thyme, basil, fennel, rosemary uye / kana lavender)
- 1 tablespoon mafuta omuorivhi
- 2 tablespoons nyoro yomuuchi kana yehuga yehuga
- 1 shallot yakatemwa muhafu
- 1 jai bay leaf
- 1 rosemary sprig, inenge 2 ½ inches long
- 2 1/2 makapu yakanaka yewaini tsvuku, yakadai se pinot noir kana cabernet sauvignon
- 1/2 mukombe wakasimba
- vegetable stock or
- chicken muto
Nzira Yokuita Izvo
- Gadzirira mucho: Isa uchi, shallot, leaf leaf, rosemary sprig, waini tsvuku uye muto muhombodo duku, ine simba-bottomed inosi yesimbi.
- Uyai musanganiswa kusvika kumota, zvichiita kuti pave nenguva.
- Deredzai kupisa kusvika pakati, uye rambai muchibika, kusvikira mvura yakasvibira kusvika 1 kapu uye nenguvo kumashure kwepuni.
- Ramba rosemary, leaf leaf, uye shallot. (Izvi zvinokonzera 1 kapu, muto wakakwana we 8-10 entree servings. Leftover muto unochengetedza kusvika masvondo maviri mufiriji.
- Kunyange zvazvo mucu uri kubika, nguva ye halibut mafiritsi kumusoro uye pasi negungwa munyu, pepper, uye herbs.
- Pisa mafuta omuorivhi muchitsime-iron kana imwe nzara-bottomed skillet (kana zvisinganyanyi mafuta gorofu chepamusoro grill) pamusoro pepakati refu moto.
- Isai mapeti kumusoro uko pasi muchikwata, uye gadzira maminitsi manomwe, kusvikira ndarama yakadzika.
- Dzorera rutivi rweganda rweganda pasi uye gadzira mamwe maawa 6-7, kusvikira mativi ose ari endarama uye hove inongoputirwa.
- Plate mapepa uye inonaya neRudio Wine Reduction Sauce.
- Gadzirira nemitsva yeRomsemary sprigs kana Italian parsley mashizha.
Copyright 2009 naJen Hoy
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 348 |
| Total Fat | 6 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 85 mg |
| Sodium | 287 mg |
| Carbohydrates | 13 g |
| Dietary Fiber | 1 g |
| Protein | 33 g |