Kalmar nan plaki (plah-KEE) a cikin Girkanci an yi amfani dashi wajen bayyana wani tasa wanda aka saba da shi da man zaitun, tumatir, da kayan lambu a cikin tanda. Alal misali, zaka iya samun nau'in "plaki" (wanda ake kira Gigandes plaki) ko kuma, a wannan yanayin, wani kifi na kifi. (Kifi a Girkanci ne Psari, ya furta SAH-ree.)
A girke-girke yana aiki da kyau tare da kowane kifin kifi mai tsabta - kwaston, tilapia, halibut, haddock ko duk abin da za ku iya samuwa. Har ila yau, ya fi dacewa idan kuna amfani da gurasar gurasa, wanda shine gurasar gurasar gurasar abinci ta yau da kullum a cikin kayan abinci na Asiya amma a yanzu ana yadu a cikin abincin da ke yammacin Turai. Suna da jiki fiye da gurasar da za su iya haifar da sakamako mai mahimmanci. A madadin, za ku iya yin gurasar ku ta hanyar ajiye gurasa mai tsabta a rana a cikin abincin abinci kuma aiki har sai ƙananan gishiri (kafin ya zama foda).
Wannan abu ne mai sauƙi don tarawa kuma yana haifar da wani abincin mai ban sha'awa amma haske da abinci mai kyau. Yana da dadi a dakin dumi ko ma sanyi. Ku bauta wa tare da wasu cats da cuku da burodi a gefe.
Abin da Kayi Bukatar
- 1/2 kofin man zaitun
- 2 manyan albasa (thinly sliced)
- 1 kofin seleri (diced)
- 2 zuwa 3 tafarnuwa cloves (minced)
- 5 tumatir plum (seeded da diced)
- 1 kofin sabo ne faski (yankakken)
- 3 lbs. m farin kifi fillets (kamar kwamin, halibut, tilapia)
- Dash gishiri
- Dash sabon barkono baƙar fata
- 2 tsp. dried oregano
- 2 lemons (thinly sliced)
- 3 tbsp ruwan 'ya'yan lemun tsami (freshly squeezed)
- 1/2 kofin busassun giya mai ruwan inabi
- 1/4 kofin gurasar abinci (
- panko yana aiki sosai)
Yadda za a yi shi
- Preheat da tanda zuwa 350 F.
- Gasa man zaitun a cikin gilashi a kan matsakaici-zafi mai zafi kuma sare albasa da seleri har sai m, kimanin minti 5. Ƙara tafarnuwa da saute har sai m, game da minti daya.
- Ƙara tumatir da faski da aka kwashe a cikin kwanon rufi da saute har sai yawancin ruwa ya shafe. Cire daga zafin rana kuma ajiye.
- Sanya kifin kifi a cikin wani kwanon burodi ko mai yakuri. Yanke su da gishiri da barkono kuma yayyafa da oregano a garesu.
- Kafa kifaye da albasa / seleri / tumatir da tumatir ka rufe kowannensu da nau'i biyu ko uku na lemun tsami.
- A cikin karamin kwano, hada ruwan 'ya'yan lemun tsami da ruwan inabin kuma ku zubar da su da cikin kwanon rufi.
- A saman kowane ɗayan da aka yayyafa da gurasa da kuma ƙara sauran crumbs zuwa ruwa a cikin kwanon rufi.
- Gasa bugunan da aka gano a tsawon minti 30 zuwa 40 ko har sai kifin kifi sau da yawa tare da cokali mai yatsa.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 500 |
| Total Fat | 21 g |
| Fat Fat | 3 g |
| Fat maras nauyi | 14 g |
| Cholesterol | 127 mg |
| Sodium | 609 MG |
| Carbohydrates | 24 g |
| Fiber na abinci | 5 g |
| Protein | 52 g |