Marinating kifi a yogurt yana ba shi dan kadan, kuma yana hana shi daga bushewa, damuwa daya lokacin yin kifi a gida. Kuma dandano mai girma ya fito ne daga kayan kayan yaji, lemun tsami, tafarnuwa, oregano, cumin, da kuma wani abu na allspice. Marinate kifi har zuwa sa'a daya a cikin firiji idan kana da lokacin, amma ko da idan ba ka ba har yanzu za ka sami babban tasting tasa. Dukan abu ya zo tare a cikin minti 15 idan wannan shine duk lokacin da kake. Na yi amfani da perch, amma zaka iya amfani da kowane mai laushi, mai laushi, mai laushi mai kyau (duba Note).
Ku bauta wa wannan tare da kowane ganye, ko Saladin Girkanci.
Abin da Kayi Bukatar
- 1 kofin Greek yogurt a fili
- Naman gishiri mai laushi na 1 lemun tsami
- 1 teaspoon lemun tsami ruwan 'ya'yan itace
- 1 tablespoon finely tafarnuwa tafarnuwa
- 3 tablespoons sabo ne oregano ganye
- 1 teaspoon cumin ƙasa
- ¼ teaspoon ƙasa allspice
- ½ teaspoon m ko kosher gishiri, da karin don dandana
- ½ teaspoon freshly ƙasa baki barkono, da karin don dandana
- 1½ fam perch filets (duba Note)
- 1 tablespoon man zaitun
- 8 scallions, trimmed da sliced, da fari da kuma kore sassa
Yadda za a yi shi
- A cikin tukunyar gurasa mara kyau, hada zest da ruwan 'ya'yan itace tare da yogurt, tafarnuwa, oregano, cumin, allspice, gishiri, da barkono. Sanya rassan kifin a cikin marinade, tare da rufe filastik, kuma sanya a cikin firiji don sa'a daya, idan ya yiwu.
- Yi la'akari da tanda zuwa 450 ° F. Gasa babban kayan shafa mai zafi a kan matsanancin zafi da kuma kara man fetur, da kuma tsoka. Sauke tsofaffin kwayoyi na minti daya, sa'annan kuyi su a gefe daya kuma ƙara kifi. Yanke kifaye da gishiri da barkono, to sai ku canja skillet zuwa ga tanda. Gasa ga kimanin minti 10, har sai kifin kifi sauƙi. Ku bauta wa kifin da man fetur ya zubar.
Lura: Perch ne mai kifi mai kyau, tare da mai daɗi mai kyau, wanda yake da tausayi sosai kuma yana da tausayi yayin da yake karami. Yana da sau da yawa wanda bai dace ba. Kuna iya amfani da kowane kifin kifaye a nan, irin su kwamin, tarwatsa ko tarbiyya.
Kifi da yara: Yin kifaye don iyali wanda ya hada da yara zai iya kasancewa sosai, mai tartsatsi. Kuma gaskiyar ita ce, ba ku taba sanin abin da ke faruwa ba - yanayin sauyin yanayi. Amma kawai ci gaba da ƙoƙari, kuma canza abubuwa sama. Wannan ƙananan kifaye ne ya rabu da ɗana. Mutane suna neman kullun neman taimako game da samun 'ya'yansu don gwada sabon abinci. Abin mahimmanci, ɗaya daga cikin mafi kyaun matakai na san? Saka shi a lokacin da suke haɗari. Yayana sun yi kokari da kuma son karin sababbin abubuwa daga yunwa mafiya yunwa fiye da kowane abu mai kyau wanda zan iya tunani.
Abin da Kids zai iya Yi: Yara za su iya auna kayan ganyayyaki da kayan yaji, kuma idan sun tsufa isa suyi lalata. Kuna iya yin tunani game da kullun yaro-aminci, kamar wannan, idan yaro ya kasance a cikin ɗakin tare da kai. Wani wuka na kansa yana yin abubuwan al'ajabi game da yin amfani da kwarewa kadan.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 304 |
| Total Fat | 13 g |
| Fat Fat | 3 g |
| Fat maras nauyi | 5 g |
| Cholesterol | 105 MG |
| Sodium | 483 MG |
| Carbohydrates | 8 g |
| Fiber na abinci | 3 g |
| Protein | 38 g |