Wannan karamar da aka bushe yana da kyau tare da gurasaccen dankali, amma zaka iya yin amfani da shi da shinkafa ko kuma dankali. Ƙara salatin yatsa ko kayan lambu da kayan lambu don amfani da abinci mai gamsarwa, abin tunawa.
Halibut ba wata kifi ne mai cin gashin kansa ba, amma yana da kyawawan kifi da ƙanshi mai laushi da kuma takamaimai mai mahimmanci. Dubi tallace-tallace; yana da daraja a splurge.
Zabi sabo mai kyau dabbar tsuntsaye ta Pacific, wanda aka kama a tsakanin tekun California zuwa Alaska. Baƙin daji na Wild Atlantic ba zai dawo da sauri ba daga overfishing, sabili da haka ya shafi magana, ba kyakkyawan zabi ba ne. Duk da haka, zaku iya samun kwalliyar Atlantic a wasu yankunan.
Shirya 'yan matan da suka yi wa' yan kwalliya a cikin 'yan sa'o'i kadan kafin wani abincin dare mai sauki.
Abin da Kayi Bukatar
- Dankali:
- 2 fam mai laushi mai launin launin fata, shafawa, a yanka a cikin guda guda 1
- 4 tablespoons
- karin budurwa man zaitun
- 3/4 teaspoon gishiri
- 1/2 teaspoon freshly ground black barkono
- 2 cloves tafarnuwa, finely minced
- 1 tablespoon sabo ne minced faski
- Kifi:
- 4 garkuwa mata, kimanin 6 zuwa 8 a kowace rana
- Kisher gishiri da barkono baƙar fata baƙi, don dandana
- 3 man shanu na tablespoons
- 3 matsakaici cloves tafarnuwa, finely minced
- 2 teaspoons lemun tsami ruwan 'ya'yan itace
- 1/2 teaspoon busassun ganye
- 1 tablespoon sabo ne yankakken faski
- Lemon yanka
- Faski ya fita
Yadda za a yi shi
Dankali mai gishiri
- Yanke tanda zuwa 400 ° F (200 ° C / Gas 6).
- A cikin kwano, kiɗa da dankali da man zaitun, teaspoon 3/4 na gishiri mai kosher, kuma game da 1/4 zuwa 1/2 teaspoon na barkono baƙar fata.
- Ƙara 2 cloves na tafarnuwa da kuma 1 tablespoon na faski da kuma juye don gashi dankali sosai.
- Shirya dankali a cikin guda Layer a kan babban, rimmed burodi sheet.
- Gudu na kimanin sa'a daya, ko kuma sai launin ruwan kasa mai launin ruwan kasa da cokali. Juye dankali kowane 15 zuwa 20 minutes.
- Cire dankali da kuma rufe tare da tsare; ci gaba da dumi.
Kifi
- Yayinda dankali ke cikewa, sanya karan fatar jiki a kan greased burodi ko greased rack na broiler kwanon rufi. Yayyafa ɗauka da sauƙi da gishiri mai kosher da barkono baƙar fata.
- A cikin karamin saucepan, hada man shanu, 3 cloves na tafarnuwa, da Basil, da 1 tablespoon na safa yankakken faski. Rumi a kan zafi kadan har sai an narke man shanu kuma a yalwata da tafki, kimanin minti 1 zuwa 2.
- Cakuda wasu cakuda man shanu a kowane fillet. Rufe kwanon burodi da kuma firiji kifi sai an gama dankali.
- Bayan shan dankali daga cikin tanda, zafin zafi (mai zafi, ko kuma kusan 550 ° F).
- Tura da 'yan kwando na kimanin minti 10, ko kuma har sai sun sami sauƙi idan an gwada su da cokali mai yatsa.
- Garnish tare da faski ganye da lemun tsami yanka, idan so.
Yana aiki 4.
Kuna iya son wannan ganyaye mai sauƙin burodi tare da ƙuƙwalwa ko ƙananan ƙananan mata. Ko kuma gwada wannan ganyayyaki da aka yi da tumatir da cakuda mozzarella .
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 742 |
| Total Fat | 27 g |
| Fat Fat | 8 g |
| Fat maras nauyi | 14 g |
| Cholesterol | 159 MG |
| Sodium | 739 MG |
| Carbohydrates | 68 g |
| Fiber na abinci | 8 g |
| Protein | 61 g |