Herb Baked Kifi

Wannan kifaye mai sauƙin kifi ya cika tare da masarar masara. Ina ƙara faski mai fashi ga masarar masara kuma tofa su da man shanu kafin yin burodi. Yana da sauki, mai dadi hanya don shirya kifi.

Abin da Kayi Bukatar

• 1 laban kifi fishfish, partially thawed
• 1/4 kofin yankakken albasa
• 1 tafarnuwa tafarnuwa, minced
• 2 teaspoons man shanu
• 1/2 teaspoon dried tarragon, crushed
• 1/4 teaspoon dried
• thyme , crushed
• dash barkono
• 1/4 kofin masarar masara, crushed, tare da 1 tablespoon na man shanu melted
• 1 teaspoon sabo ne yankakken faski
• gishiri mai kosher da barkono baƙar fata

Yadda za a yi shi

1. Yanke tanda zuwa 450 F (230 C / Gas 8).
2. Man shafawa mai gurasa mai tsami mai girma ya isa ya sanya kifaye a cikin takarda guda.
3. Sanya kifin kifi a cikin shirye-shiryen burodi.
4. A cikin skillet ko tsutsa a kan ƙaramin zafi, dafa albasa da tafarnuwa cikin 2 tablespoons man shanu har sai da taushi. Sanya a cikin thyme da tarragon da kuma dafa tsawon minti 1.
5. Yada ganye da man shanu a kan kifin kifi.
6. A cikin karamin kwano, hada cakulan da aka zubar da man shanu mai narkewa da faski.

1. Yawan sama tare da masararrun flake da aka ƙware da kuma yayyafa da gishiri da kosher da barkono barkono.
2. Gasa a cikin tanda mai dafafi na tsawon minti 12 zuwa 15, ko kuma har sai faɗin kifi sau da yawa tare da cokali mai yatsa. Very thin fillets zai dauki ƙasa da lokaci. duba tsakiyar kifin da cokali mai yatsa. Flakes ya kamata ya raba da yardar kaina.
3. Ku bauta wa wannan kifi tare da lemun tsami, dankali ko shinkafa, da kayan lambu.

Karin Zaɓuka:

Yi amfani da haddock, cod, pollock, catfish, tilapia, ko wani m, flaky farin kifi a cikin wannan sauki girke-girke.

Ku bauta wa kifaye da dankali mai gishiri, dafaccen dankali, ko shinkafa. Don kayan lambu na gefe, ina son broccoli mai yatsa ko peas. Don kyan gani da kyau, ku bauta wa kifin kifaye da aka yi a kan gado na fata .

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	225
Total Fat	7 g
Fat Fat	4 g
Fat maras nauyi	2 g
Cholesterol	15 MG
Sodium	137 MG
Carbohydrates	34 g
Fiber na abinci	8 g
Protein	9 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.)