Gasa Red Snapper Tare Da Tafarnuwa da Ganye girke-girke

Wannan sauki ja snapper girke-girke ne gasa tare da sauki hade da tafarnuwa, man shanu, kayan lambu gurasa crumbs, da kuma Parmesan cuku.

Ƙungiyar Zuciya ta Amurka ta bada shawarar yin cin kifi iri-iri a kalla sau biyu a mako, kuma girke-girke kayan ado shine kyakkyawan zabi don cin abinci mai kyau. Duk da yake ba a matsayin mai girma a cikin omega-3 acid fat kamar sauran, shi ne mai kyau source. Wasu kyawawan matakai don gwanon ja a cikin wannan tasa sun hada da haddock, pollock, kwari na baki, ko bass.

Wannan girke-girke ne mai sauƙi sau biyu ko tripled don ci abinci iyali.

Abin da Kayi Bukatar

• 2 zane-gizon ja-gilashi, game da 6 zuwa 8 a kowace rana
• 4 man shanu na tablespoons
• 1 matsakaici matsakaici
• tafarnuwa, guga man da aka yi
• 3 ko 4 sauke Worcestershire sauce
• 1/2 teaspoon
• Creole ko Cajun kayan yaji, ko abincin da ka fi so, tare da gishiri
• 1/8 teaspoon sabo ne barkono baƙar fata
• 1 zuwa 2 teaspoons minced sabo ne
• faski
• 1 teaspoon cire sabo ko daskararre
• chives, zaɓi
• 3 zuwa 4 tablespoons
• kwasfa ko gurasar gurasa
• 2 tablespoon freshly grated Parmesan cuku, optional

Yadda za a yi shi

1. Yanke da tanda zuwa 400 F.
2. Place snapper fillets a cikin wani burodi tasa wanda aka fesa tare da man shanu-flavored nonstick dafa abinci fesa.
3. A cikin skillet, narke man shanu tare da tafarnuwa, Worcestershire sauce, Mixlenders saran kayan lambu, barkono, faski, da chives, idan amfani. Cook a kan zafi mai zafi na minti 2, kawai don haɗo abin dadin dandano.
4. Kashe dukkan bangarorin kifaye da man shanu da ganye.
5. Kashe gurasar da sauran gurasar man shanu da cakulan Parmesan, idan kuna amfani da su; yayyafa a kan kayan.

1. Gasa a cikin tanda a preheated na kimanin minti 12, dangane da kauri daga cikin kullun da ake yi a ja. Kifi zai kasance mai laushi kuma yana iya sauƙaƙe tare da cokali mai yatsa.

Ƙarin Bambanci

• Don gwada kifi don ƙazantaka, saka cokali mai yatsa a cikin wani ɓangaren ɓoye na fillet. Ya kamata flake sauƙi.
• Yi amfani da sauran kifi mai tsabta a cikin girke-girke. Tilapia, haddock, pollock, da kuma ƙwayoyin suna da zabi mai kyau.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	653
Total Fat	28 g
Fat Fat	15 g
Fat maras nauyi	8 g
Cholesterol	168 MG
Sodium	1,569 MG
Carbohydrates	36 g
Fiber na abinci	1 g
Protein	62 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.)