Ana iya samun sardines na Morocco a yalwacin teku, tare da yin wadannan ƙananan kifi masu tsada. Ga iyalan da suke zaune a yankunan da ke kusa da teku, sardines suna da tsaka-tsakin, suna nunawa akai-akai idan ba a ba su ba a mako ba a kan tebur.
Abincin da kuma farashin baya, akwai wasu dalilai masu kyau da za a zabi sardines a kasuwar kifi-suna da kyau a gare mu! Mahimmanci a bitamin B da Omega-3 acid mai albarka da kuma a cikin allura da kuma bitamin D, mai dadi, sardine mai girman kai ana daukar shi a matsayin abincin abinci ,
Yayinda wasu shahararrun magunguna na Moroccan da sardines sun hada da zesty da kayan abinci da yawa - Ina tunanin musamman game da sardines da kuma sardine a cikin tumatir miyagun - abin da aka nuna a nan yana bukatar kusan babu ƙoƙari.
Yin burodi yana daya daga cikin hanyoyi mafi sauri, mafi sauki don shirya dukkan sardines. Kodayake ba dole ba, yin haka a kan gado na gishiri na gishiri ya kawar da duk wani abin da ya sa a cikin kwanon rufi kuma ya ba da wani karin dandano. Babu bukatar kayan ado, amma na ga cewa bugu da barkono da man zaitun na inganta nauyin kyawawan dabi'ar wannan kifaye. Za a iya yanka ruwan lemo a kan sardines yayin da suke dafa, tare da lemun tsami da kuma cumin da aka ba su a matsayin kayan abinci a teburin.
Bada izinin rabin rabi (250 g) na sardines da mutum yayin yin hidimar sardines da aka gasa a matsayin mai shiga. Ya kamata kifi ya zama gutted kuma ya rufe shi kafin ya dafa abinci tare da girke-girke.
Abin da Kayi Bukatar
- 1 kg (ko 2 lbs.) Dukan sardines
- 1 tablespoon man zaitun
- 1/4 kofin ruwan gishiri mai zurfi (ko gishiri, fiye ko žasa idan an buƙata)
- Freshly ƙasa barkono dandana
- Garnish: sabo ne lemun tsami (thinned sliced ko yanke zuwa wedges)
- Garnish: cumin (a matsayin condiment don bauta)
Yadda za a yi shi
- Yi amfani da tanda zuwa 350 ° F (175 ° C).
- A wanke sardines a cikin kwano na ruwa, a cire duk wani yatsun nama tare da karamin wuka. Cire sardines.
- Idan ana so, layi da ganyayyaki mai gurasa ko rimmed sheet sheet tare da takarda aluminum. Yi yalwata gishiri dutsen ko gishiri mai zurfi a kasa kuma shirya sardines a saman gishiri.
- Komawa ko kwashe kowane sardine tare da ɗan gajeren zaitun da kakar da kariminci da barkono. Idan kana so, yayyafa gishiri a kan kifaye, toshe tare da wasu nau'i na bakin ciki na lemun tsami.
- Yi wanke sardines a tsakiyar tanda mai dumi don minti 10, ko kuma har sai fatar jikin ya zubar da sauƙi kuma kifaye yana da taushi. Don launin ruwan duhu, gasa a cikin babba na tanda.
- Canja wurin sardines zuwa wani nau'in abinci wanda aka shirya tare da lemun tsami. Cumin za'a iya miƙa shi a teburin a matsayin abin haɗi.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 591 |
| Total Fat | 32 g |
| Fat Fat | 12 g |
| Fat maras nauyi | 14 g |
| Cholesterol | 223 MG |
| Sodium | 7,291 MG |
| Carbohydrates | 0 g |
| Fiber na abinci | 0 g |
| Protein | 71 g |