Wannan hanya ce mai kyau don samun kifin kifi daga gininku ba tare da amfani da mai yawa ba. Tabbatar ka rike waɗannan ƙuƙwalwar a hankali don haka shari'ar ta ci gaba.
Abin da Kayi Bukatar
- 4 kifaye kifi (cod, red snapper , da dai sauransu)
- 2 kofuna waɗanda (475 mL) nan da nan mashed dankali
- 2 tablespoons (30 mL) man shanu, melted
- 2 tablespoons (30 ml) lemun tsami ruwan 'ya'yan itace
- 1 tablespoon (15 ml) man zaitun
- 2 cloves tafarnuwa, minced
Yadda za a yi shi
1. Gyara gurasar da tabbatar da cewa kuna da kayan gishiri mai tsabta sosai.
2. Hada man shanu mai narkewa, ruwan 'ya'yan lemun tsami, man zaitun da tafarnuwa a cikin wani m tasa. Yayyafa kifin kifi a cikin cakuda man shanu da kuma yi a cikin lambun dankalin turawa don gashi.
3. Sanya kowane fillet a cikin aluminum da kuma sanya a kan matsakaici-zafi grill. Gishiri mai dafa abinci da gishiri don 6 zuwa 8 da minti, juya sau ɗaya. Cire lokacin da aka yi (zazzabi na ciki na akalla 145 digiri F).
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 223 |
| Total Fat | 10 g |
| Fat Fat | 4 g |
| Fat maras nauyi | 4 g |
| Cholesterol | 34 MG |
| Sodium | 73 MG |
| Carbohydrates | 25 g |
| Fiber na abinci | 2 g |
| Protein | 11 g |