Utamatisi Fennel Umquba Nge Cod Recipe

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 257

Amafutha - 8g

I-Carbs - 19g

Amaprotheni - 27g

Ingqikithi Isikhathi 55 iminithi
Prep 15 min , Pheka iminithi engu-40
Izinkonzo 6 (1 inkomishi i-stew + 1 fillet)

Lesi sitshalo esilula se-tomato se-fennel sithola wonke ama-flavour ayo avela ku-provencal namakhambi kanye nokusiza kakhulu izinhlanzi eziphekwe. Icebile futhi inambitheka, i- carbs encane , futhi ngaphansi kwama-khalori angama-300 ngokukhonza.

I-stew isingenele ngokwanele ukuze isebenze nganoma yiluphi uhlobo lwezinhlanzi zasolwandle (luzohamba kahle ngama-shellfish) futhi lungenziwa kalula futhi luvuselele ngenkathi ubhaka izinhlanzi. I-Lemon ikhasi elifakwe ku-utamatisi ngenkathi yokupheka linezela amanothi aqhamukayo e-citrusy enza lokhu kudla ngokulingana okuhle ehlobo noma ebusika!

Izithako

• 2 wezipuni amafutha omnqumo + isipuni 1 for the fish
• I-¼ indebe elicwengile i-garlic
• 2 izinkomishi ezincane anyanisi oqoshiwe
• 2 izinkomishi ezincane ezinama- fennel (cishe 1 isibani esikhulu)
• 5 tincetu ezinkulu ilamula lemon (cishe i-½ lemon)
• 1 1/2 amathisipuni Usawoti ushukela, uhlukaniswe (3/4 isipuni se-stew + ¾ isipuni sezinhlanzi)
• 1/4 indebe eyomile iwayini elimhlophe
• Izindebe ezingu-5 ezinotamatisi ezidayisiwe, akasawoti usawoti
• 1.5 isipuni soma oregano + 1/2 isipuni sezinhlanzi
• 1 ithisipuni imbewu fennel
• ½ ithisipuni i-garlic powder
• ½ isipuni anyanisi powder
• ¼ isipuni umhlabathi omnyama
• 6 ama-thyme + fresh 2 ama-sprigs amasha e-rosemary, ahlanganiswe nekhishi i-twine
• 6-ounce fillets cod, ehlanziwe futhi patted eyomile
• 1/8 isipuni i-paprika

Ukulungiselela

1. Hlangisa i-oven ku-400F ngezinhlanzi.
2. Engeza amafutha ebhodweni eliphakathi bese uphendulela ukushisa kuya ephakathi. Engeza i-garlic, i-fennel, no-anyanisi kanye nenkathi ne-3/4 isipuni sikasawoti. Pheka imizuzu engaba ngu-10 kuze u-anyanisi ne-fennel baqale ukuthobisa futhi baguquke.
3. Engeza iwayini elimhlophe ukuze ligule futhi upheke amanye amaminithi amabili.
4. Engeza utamatisi, i-oregano eyomile, imbewu ye-fennel, i-garlic powder, i-anyanisi powder, ikhasi lemon, ne-pepper. Hlanganisa ukuhlanganisa. Engeza i-thyme eboshwe ne-rosemary bese ugoba ngobumnene inhlanganisela ye-tomato.

1. Vumela ukumbumbuluza, ukungafihliwe noma ukumbozwa kancane, ngokuphansi kuya emaminithini angu-30 kuya kwangu-40 kuze kube yilapho ingxube ibonakala njengesiqu se-tomato.
2. Phakathi naleso sikhathi, faka amakhodi e-cod ekhanda noma ebhizinisini lokubhaka. Gubha i-fillet ngayinye nge-½ ithisipuni yamafutha omnqumo kanye nenkathi ngesinkwa sosawoti, pepper, oregano, ne-paprika.
3. Bhaka kuhhavini elishisayo ngaphambi kwemizuzu engu-15 noma kuze kube yilapho izinhlanzi ziqala ukugqamuka kalula kalula ngefoloko.
4. Ukukhonza, isipuni eyodwa ikhofi utamatisi esitsheni phansi kwesitsha bese ubeka i-cod ngokupheka phezulu.

Ukuhlukahluka Kwesithako kanye Nokusekela

Le recipe isebenzisa i-cod kodwa kunoma yikuphi izinhlanzi ezimhlophe ezimbi ezizokwenza. I-Shellfish nayo iyoba mnandi-kungakhathaliseki ukuthi i-broiling shrimp yokusebenza phezulu, ukukhonza ngamassels, noma ukuwafaka ngokuqondile esitsheni. Uma ungeza esitsheni, ngincoma ukwengeza indebe yamanzi ngakho-ke kukhona uketshezi oluthe xaxa ukupheka ukudla okunolwandle.

Utamatisi omusha ungasetshenziswa uma usesikhathini, noma usebenzise inhlanganisela yokuhlanza futhi ekheniwe.

Uma ungeke ukwazi ukuthola utamatisi ongenalutho olungenakulinganiswa, shiya usawoti ongeziwe ku-iresiphi ukuze uhlale ungaphansi kwe-sodium .

Uma ufuna ukukhushulwa okwedlulele kwezakhi zomzimba noma ufuna ukwenza le mifino, ubhontshisi omhlophe okuphekwe unganezelwa kwisitshalo seprotheyini ne-fiber (engeza phakathi nemaminithi wokugcina ayishumi okupheka).

Amathiphu wokupheka nokukhonza

Uma ungenayo i-twine yekhishi, i-rosemary ne-thyme inganezelwa ngokuqondile ebhodweni kodwa kuyoba yinkinga encane kakhulu ukuyihlanza ngaphambi kokukhonza.

Isidishi samatamatisi singenziwa izinsuku ezimbalwa kusengaphambili futhi siphinde sishise embizeni esitofu ngenkathi inhlanzi ibhaka.

Gcoba nge-fennel fronds (phezulu kwendilinga ye-fennel) yokuboniswa.

Lesi sidlo sisebenza kahle ngesinkwa esifudumele kodwa ugcine izingxenye ezingqondweni uma ubheka ama-carbs wakho.