Arctic char wani kyawawan kifaye ne da ke amfani da kyawawan kayan hade. Daɗin zuma-Dijon cakuda mai kifi yana ƙara zurfin dandano. Ku bauta wa tare da kayan lambu mai gishiri kuma za ku sami saurin mai kyau, cin abinci mai kyau ba tare da lokaci ba.
Abin da Kayi Bukatar
- 4 arctic char fillets, 1 1/2 inci m
- 1/4 kofin / 120 ml Dijon mustard
- 1/4 kofin / 120 mL zuma
- 2 tablespoons / 30 ml man zaitun
- 3 cloves tafarnuwa, minced
- 2 teaspoons / 10 ml
- sabo ne thyme
- 1 teaspoon / 5 m gishiri a teku
- 1/2 teaspoon / 2.55 m farin barkono
- ruwan 'ya'yan itace 1 kananan lemun tsami
Yadda za a yi shi
1. Riki kifi a cikin ruwan sanyi kuma ya bushe tare da tawul na takarda. Sanya cikin gilashi mai gilashi dafa abinci. Hada mustard, zuma, man, tafarnuwa, thyme, ruwan lemun tsami, gishiri, da barkono. Yin amfani da cokali, gashi fillets da cakuda. Rufe murfin tare da filastik kunsa kuma sanya cikin firiji don minti 30-40.
2. Girasar da zafin rana don matsanancin zafi. Dama kafin sanya kifin a kan ginin, gurasar man fetur.
Ana iya yin hakan ta amfani da manyan takalma, takalma takarda takarda, da kuma hawan hayaki mai mahimmanci kamar manyaccen man fetur ko avocado. Ka sa 3-4 ta wuce ketare don jure wa ɗakin da ba ta da kyau. Wannan zai taimaka wajen dakatar da kifaye a yayin da ake yin gyaran fuska.
3. Sanya kifi a kan gilashi, fata a gefen ƙasa, da kuma dafa tsawon minti 5. Yi hankali, juya kifi kuma dafa don karin minti 3-5. Wani lokacin sauƙin yin amfani da samfurori masu zafi masu zafi don kunna kifi. Ɗaya don samun ƙasa da ɗayan don taimakawa tare da juyawa.
4. Lokacin da kifin kifin bai kasance mai haske ba, flakes sauƙi kuma ya kai wani zafin jiki na ciki na 145 digiri F., an yi. Yi amfani da hankali daga gilashi, farantin kuma ku yi aiki tare da tarunukanku da kuka fi so.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 541 |
| Total Fat | 17 g |
| Fat Fat | 4 g |
| Fat maras nauyi | 9 g |
| Cholesterol | 169 MG |
| Sodium | 890 MG |
| Carbohydrates | 35 g |
| Fiber na abinci | 3 g |
| Protein | 63 g |