Gishiri da Gishiri Da Farin Gwajiyar Daji

Haddock da halibut suna da kyau a cikin wannan tasa, amma zaka iya amfani da kifi, ƙwayoyin cuta, ko kuma kawai game da kowane irin kifi a wannan girke-girke. Dijon mustard da kuma man shanu sun ba da kifin farar abincin.

Tsarin girke-girke yana kimanin minti 30 zuwa 40, fara farawa, kuma wannan ya hada da lokacin da zazzagewa! Ku bauta wa yatsun tare da dankali kofa ko shinkafa, tare da gasasshen Brussels sprouts ko kayan lambu da kukafi so.

Abin da Kayi Bukatar

• Kifi kifi guda 2 (irin su haddock, cod, ko pollock)
• 3 kofuna waɗanda ruwa
• 3/4 kofin da 3 teaspoons lemun tsami ruwan 'ya'yan itace
• 6 man shanu na tablespoons
• 1 1/2 tablespoons Dijon mustard (ko irin wannan Gourmet mustard)
• 3/4 teaspoon gishiri
• 1/2 teaspoon paprika
• 1/8 teaspoon barkono barkono
• Garnish: yankakken faski

Yadda za a yi shi

1. Yawan kifi idan daskararre. Yanke ɗakunan cikin kashi-kashi, kimanin 6 oganci kowace.
2. Sanya yara a cikin takarda daya a cikin wani gasa mai gauraya mai zurfi, kimanin 12x8x2 inci. Hada ruwan sha da ruwan 'ya'yan lemun tsami kuma ya zuba kifi. Rufe kuma bari kifin ya sha cikin firiji don mintina 15.
3. Hada man shanu, 3 tablespoons na lemun tsami ruwan 'ya'yan itace, Dijon mustard , gishiri, paprika, da barkono a cikin wani saucepan. Zafin har sai an narke man shanu.

1. Saurara mai lalata (500 F ko HAUT) da kuma man shafawa mai laushi.
2. Shirya kifaye kifi a kan gurasar gilashi mai-greased. Ciyar da 'ya'yan' ya'yan 'ya'yan itace da' ya'yan itace da man shanu.
3. Gudura game da inci 4 daga tushen zafi don 5 zuwa 6 da minti; * juya a hankali. Sake yayyafa gwaninta tare da tsamiyar mustard sannan kuma zana mintuna hudu zuwa shida ya fi tsayi ko har sai kifin kifi sauƙi a lokacin da aka jarraba shi da cokali mai yatsa.
4. Shirya a kan farantin karfe kuma yayyafa da faski. Ciyar da sauran abincin naman ƙwayar dole ne da cokali a kan kifi.

* Lura: Lokacin da ake dafa don kifi ya dogara ne akan yadda lokacin farin ciki ko steaks suke. Don iyayen da suke auna kimanin inci guda 1 a cikin rassan su, dafa don kimanin minti biyar a kowane gefe. Kyakkyawan yatsan yatsan yana da minti 10 na kowane kifi (kauri).

• Wannan gurasar da aka cinye tare da Parmesan da shayar daji ita ce wani kyakkyawan zabi, ko kuma gwada wannan kifi mai cinyewa .

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	298
Total Fat	16 g
Fat Fat	9 g
Fat maras nauyi	6 g
Cholesterol	123 MG
Sodium	491 MG
Carbohydrates	2 g
Fiber na abinci	0 g
Protein	34 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.)