Izwi rokuti plaki (plah-KEE) muchiGiriki rinoshandiswa kurondedzera chikafu chinowanzogadzirwa nemafuta emuorivhi, tomate, nemiriwo muvheni. Semuenzaniso, unogona kuva nenyuchi "plaki" style (inonzi Gigandes plaki) kana, munyaya iyi, hove yakabikwa. (Hove muchiGiriki ndiP Psari, inonzi SAH-ree.)
Iropepeti inoshanda zvakanaka nemhando ipi neipi yakachena yehove-cod, tilapia, halibut, haddock kana chero rudzi rwaungave ruine. Izvo zvinouya zvakare zvakanakisisa kana ukashandisa panko breadcrumbs, izvo zviri mutsvuku chingwa-based flaky breadcrumbs inowanikwa muAsia cuisine asi iye zvino yakakurumbira zvikuru muWest cooking. Vane muviri wakawanda kudarika zvingwa zvekudya uye zvinozogadzira crispier mugumisiro. Zvimwewo, unogona kuita breadcrumbs yako nekuisa chingwa chakaputswa-zuva mushure mekudya kwekudya uye kugadziriswa kusvikira zviduku zviduku (isati yava powder).
Ichi ndicho chikafu chakareruka kuti uungane uye zvinoguma mune zvokudya zvinonaka asi zvishoma uye zvine utano. Inonaka pachitonho chemukati kana kutonhora. Shumira pamwe nedzimwe chese chese uye chingwa chinoputika kune rumwe rutivi.
Zvamunoda
- 1/2 mukombe wemafuta
- 2 eiii mikuru (yakatsetseka)
- 1 mukombe celery (diced)
- 2 kusvika ku3 garlic cloves (minced)
- 5 plum tomato (mbeu uye diced)
- 1 cup fresh parsley (chopped)
- 3 lbs. yakachena nyeredzi hove fillets (yakadai se cod, halibut, tilapia)
- Dash munyu
- Dhadza pasi pepisi tsva
- 2 tsp. dry oregano
- 2 mandimu (tsvina yakatsvuka)
- 3 tbsp muto wemonamu (inonyorerwa)
- 1/2 mukombe wakaoma waini yakachena
- 1/4 mukombe breadcrumbs (
- panko inoshanda zvakanaka)
Nzira Yokuita Izvo
- Preheat oven to 350 F.
- Pisa mafuta omuorivhi muhope pamusoro pepakati-yakakwirira kupisa uye sungai anyanisi uye celery kusvikira tete, anenge maminitsi mashanu. Wedzera kariki uye sunga kusvika kunhuhwirira, inenge kweminiti.
- Wedzera diced tomato uye parsley kune pani uye shandisa kusvikira mvura yakawanda yakawedzerwa. Bvisa kubva kupisa uye ugoisa parutivi.
- Itai hove dzinobata muhomwe isina chekubika yekabiki kana keramikiki. Itai nguva yavo nemunyu uye pepper uye musasa ne oregano kumativi ose maviri.
- Ita pamusoro pehove uchinge uine anyanisi / celery / tomato musanganiswa uye uvhare umwe neumwe nematatu kana zvitatu zviduku zvakapetwa nemon.
- Muchikamu chiduku, unganise juisi yemuti newaini uye udururire pamusoro pezvindori uye mupinde.
- Tambanudza chimwe nechimwe chezvinyorwa zvacho nekusasa kwezvokudya zvekudya uye uwedzere zvakasara kumvura kune iyo pani.
- Bheka zvipfeko zvakafukurwa kwemaminitsi makumi matatu kusvika ku40 kana kusvika iyo hove inofamba nyore nyore neforogo.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 500 |
| Total Fat | 21 g |
| Saturated Fat | 3 g |
| Unsaturated Fat | 14 g |
| Cholesterol | 127 mg |
| Sodium | 609 mg |
| Carbohydrates | 24 g |
| Dietary Fiber | 5 g |
| Protein | 52 g |