Kwayar man shanu mai sauƙi mai sauƙin gaske yana inganta ƙwayar kwanon rufi ko sautéd. Sai kawai a sama da filletin zafi tare da takalmin man shanu a fili kuma bari ya samar da naman sa yayin da yake narkewa.
Wannan girke-girke yana amfani da bashi na bakin teku, amma zaka iya maye gurbin bass, ko kowane nau'in kifi, irin su snapper, tilapia ko tafin kafa.
Abin da Kayi Bukatar
- 4 4-oz baki
- 1 kofin madara
- ¼ kofin gari
- 4 tablespoons bayani man shanu (ko ¾ sanda unsalted man shanu)
- Kisher gishiri, dandana
- Ground farin barkono (dandana)
- 4 tablespoons na
- lemun tsami ganye mai guba
Yadda za a yi shi
- Saka da fillets a cikin madara na mintina kaɗan, to, cire kuma cikakke lambatu su. Idan sun riga sun ji daɗi yayin da kake dasu a mataki na gaba, zasu iya zama cakey.
- Yada gari a cikin gilashi mai zurfi a yin tukunya.
- A cikin ƙararrakin sauté, zafin zafi da teaspoon na man shanu mai haske a kan matsanancin zafi.
- Dredge da fillets a cikin gari, tare da su a hankali don buga kashe duk wani wuce haddi gari.
- Sanya a cikin kwanon rufi, tare da jiki.
- Sauté na minti daya ko biyu ko har sai launin launin ruwan kasa, sannan a juya su da hankali tare da kifin kifi, tabbatar da kada su karya yatsun.
- Brown da sauran gefe, to, ku canja daga kwanon rufi zuwa wani farantin zafi, guda biyu a kowane rabo. Ƙara kowane ɓangaren tare da yanki na man shanu (ko gwada daya daga cikin girbin man shanu da aka nuna a kasa) kuma ku bauta wa nan da nan.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 398 |
| Total Fat | 20 g |
| Fat Fat | 11 g |
| Fat maras nauyi | 7 g |
| Cholesterol | 112 MG |
| Sodium | 751 MG |
| Carbohydrates | 23 g |
| Fiber na abinci | 2 g |
| Protein | 30 g |