Easy Recven Fish Fish Recipe

Wannan tsari mai sauƙin kwalliyar Provencal-style zai iya zama a kan tebur cikin minti 30. Bishiyoyin Bell, da zaitun , da tumatir suna ba da dandano mai banƙyama don in ba haka ba bland codfish.

Lura cewa ana amfani da barkono mai launin ja da launin rawaya (zaki mai dadi). Duk wani hade da barkono mai launin ja, rawaya, da / ko barkono mai kararrawa yana aiki ne kawai da kyau kuma yana yin kyakkyawan gabatarwa. Duk wani mai kifi mai tsabta (kamar halibut, rukuni, ko shark) za'a iya sauyawa don kwakwalwa. Wannan girke-girke yana da sauƙin saukewa don abincin dare.

Abin da Kayi Bukatar

• 1 barkono mai launin ja, launin rawaya, ko barkono mai launin biki (zane mai dadi), cored, seeded, da sliced ​​cikin tube 1/2-inch
• 1 matsakaici
• zaki da albasa , da kuma yanka da sliced ​​cikin tube 1/2-inch
• 10 gwangwani iri na
• tafarnuwa , peeled
• 1 Tablespoon karin-budurwa man zaitun
• 2 kofuna waɗanda gwangwani crushed tumatir
• 12 kalamata olifi
• 1/2 teaspoon Caribbean kayan yaji gauraya ko lemun tsami barkono
• 4 (kimanin 5 a kowanne) fayilolin ƙwayoyin cuta (duba Bayanan kula)
• Kosher
• gishiri da baki
• barkono don dandana, zaɓi

Yadda za a yi shi

1. A cikin matsakaici-zafi mai zafi, sautin barkono, da albasarta, da dukan tafarnuwa na tafarnuwa a man zaitun har sai kayan lambu sun ragu.
2. Add crushed tumatir, zaituni, da kuma kayan yaji ko lemun tsami barkono. Ci gaba da dafa abinci har sai an yaduwa cloves da yatsa. Add a bit of ruwa idan cakuda ya zama bushe.
3. Rage zafi zuwa matsakaici. Ƙara fayiloli zuwa cakuda. Sare har sai an dafa shi da kwasfa ta hanyar sauke sauƙi tare da cokali mai yatsa. Sa'a don dandana tare da gishiri da barkono, idan an so.

1. Ku bauta wa fayilolin ƙwayoyi tare da Gurasar Provencal bisa saman.

Note: Za a iya canza kowane kifi mai tsabta don kwaston, kamar hali, mai rukuni, ko shark.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	183
Total Fat	6 g
Fat Fat	1 g
Fat maras nauyi	4 g
Cholesterol	20 MG
Sodium	270 MG
Carbohydrates	24 g
Fiber na abinci	4 g
Protein	12 g

(Ana bayanin ladaran abincin jiki a kan girke-girke ta amfani da wani tsari na kayan aiki kuma ya kamata a yi la'akari da kimantawa. Sakamakon mutum ɗaya zai iya bambanta.)