Kuna iya samun abinci mai ban sha'awa na gida a kan teburin koda koda kwanakinku yana da matukar aiki, kuma wannan kifi mai sauri a gratin shine misali mai kyau. A m farin kifi fillets gasa zuwa kammala a cikin wani sauki miya da cuku da kuma buttery breadcrumb topping. Sai kawai ƙara salatin yatsa ko sautun daji, kuma kuna da abinci mai dadi ba a lokaci ba.
Wasu kyawawan zabi ga kifi suna haddock, cod, pollock, da catfish . Idan kifin kifi ya yi haske, ba da izinin yin burodi kaɗan; Ya kamata kifi ya yi sauƙi kuma ya zama mara kyau. Ya kamata rijista 145 F a kan wani ma'aunin ma'aunin thermometer da aka karanta a cikin tsakiyar filletin mai fure.
Idan kuna son karin launi da karin dandano a cikin tasa, ƙara kimanin 1/2 zuwa 1 kopin nama da aka daskare shi ko kuma broccoli zuwa miya. Ko kuma ƙara kimanin 4 oganci na shened sliced . Chives ko yankakken faski ne duka zabi mafi kyau ga ganye.
Abin da Kayi Bukatar
- 1 1/2 fam na kifi fillets (kimanin 1/2-inch zuwa 3/4-inch lokacin farin ciki)
- 1 (10 3/4-oza) zai iya kirim mai tsamiyar nama (ko kirim mai tsami na seleri)
- 1/4 kofin madara
- 1/4 kofin cakulan Parmesan cuku (ko game da 1/2 kopin m shredded cuku)
- 1 1/2 kofuna da gurasa gurasa gurasar da aka zubar
- 3 tablespoons melted man shanu
Yadda za a yi shi
- Heat tanda zuwa 400 F.
- Butter wani gurasa mai gaza mai yawa ya isa ya riƙe kifin kifi a cikin takarda guda.
- Shirya kifin kifi a cikin shirye-shiryen burodi.
- A cikin karamin saucepan a kan matsakaici-zafi kadan, hada miya tare da madara da kuma dafa har sai zafi da kuma kawai simmering, stirring akai-akai.
- Zuba ruwan zafi a kan kifi.
- Yayyafa kudan zuma a kan kifi.
- Hada gurasar tare da man shanu mai narkewa kuma yada har sai an rufe su sosai. Yayyafa da breadcrumbs a kan casserole.
- Gasa na tsawon minti 15 zuwa 20, ko kuma sai crumbs su ne launin ruwan zinari kuma kifaye yana da kyau kuma an dafa shi sosai. Lokacin dafa abinci ya dogara ne da kauri daga cikin 'yan mata.
Tips
- Idan kana yin amfani da kifin kifi na daskarewa kuma ba su da lokacin da za su lalata su a cikin firiji a cikin dare, zaka iya narke su da sauri cikin ruwa. Kawai hatimi kifi a cikin jakar ajiyar abincin filastik kuma ka shayar da jaka cikin babban kwano ko kwanon rufi na ruwan sanyi. Idan kayi amfani da microwave don kare kifin, yi shi kafin ka shirya yin gasa.
- Yi salatin gida idan kuna so ku guje wa miya. Saute 1/4 kopin fin yankakken seleri ko namomin kaza ko 'yan tablespoons na shallots a cikin 3 tablespoons na man shanu. Lokacin da kayan lambu suna da taushi, ƙara 3 tablespoons na gari da kuma dafa na kimanin minti 2 yayin da motsawa kullum. Karan da hankali a cikin 1 1/2 kofuna na madara kuma ci gaba da dafa har sai miya ya karu. Yi amfani da abincin da ake amfani da ita don maye gurbin miya da 1/4 kopin madara a cikin girke-girke.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 1067 |
| Total Fat | 79 g |
| Fat Fat | 38 g |
| Fat maras nauyi | 24 g |
| Cholesterol | 230 MG |
| Sodium | 685 MG |
| Carbohydrates | 35 g |
| Fiber na abinci | 2 g |
| Protein | 56 g |