Saukake Haddock mai sauƙi

Wasu purists wadanda suka yi amfani da kifaye suyi amfani da takalma na musamman tare da wani ɓangaren da ke dauke da kifaye da juices. Amma idan ba ku da guda ɗaya, shirya wannan girke-girke don yalwataccen kayan shafa ko takardar guki.

Wannan shi ne girke-girke mai sauƙi da sauƙi don haddock, cod, pollock, rami, kaya, ko kowane mai laushi, mai filletin kifi mai kyau; Wallaye zai zama mai kyau, ma. Figure a kan 1 fillet da mutum.

Abin da Kayi Bukatar

• 4 (4-oza) haddock fillets (ko 2 (8-oza) fillets)
• Salt dandana (kosher)
• 2 zuwa 3 man shanu na tablespoons
• 4 zuwa 6 tablespoons breadcrumbs
• Black barkono dandana
• Garnish: lemun tsami wedges

Yadda za a yi shi

1. Yanke da raguwa.
2. Sanya launin fata a gefen ƙasa-ko da idan babu fata-a kan wani kwanon rufi. Koshin kifin yana da kyau, amma duk wani nau'i mai nauyin kifi zai yi. Rufe shi da tsare don yin tsabtace sauki.
3. Gishiri kifi, sa'an nan kuma yayyafa man shanu a hankali da kuma sanya takalma a kan bindigogi . Top tare da karimci sprinkling na breadcrumbs.
4. Gilashi na minti 10 a kowace inch na kauri daga kifaye , bisa yadda yaduwar fillet yake a cikin mafi girma. Zai ɗauki akalla minti 5, ko da na bakin ciki kamar ƙafaffi.

1. Cire da kuma kara barkono baƙi a kan kifaye, ƙara man shanu idan kuna so, kuma kuyi aiki tare tare da lemun tsami. Ina son gurasa maras yisti da saurin salatin tafi tare da wannan girke-girke.
2. Wani irin giya ya kamata ya sha tare da wannan kifi? Chardonnay zai zama mai kyau, kamar yadda za a yi farin cikin Italiyanci irin su Pinot Grigio.

Bambanci

• Don iri-iri ko kuma idan ka fi son ƙananan zafi da ƙasa da kabari, canza kayan yaji don gurasar.
• Mix tare 1/4 teaspoon kowanne daga smanda paprika, tafarnuwa foda, albasa foda, barkono cayenne, sabo ne ƙasa barkono baƙi , da kuma gishiri.
• Cunkuda hadari tare da cakuda mai ƙanshi a bangarorin biyu kafin ka ƙara man shanu, sanya a kan broiler da dot tare da man shanu, kamar yadda a cikin girke-girke gurasa.
• Bi hanyoyin guda don cin abinci da yin hidima a sama don wani abincin dare mai haske da abincin dandano.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	133
Total Fat	6 g
Fat Fat	3 g
Fat maras nauyi	2 g
Cholesterol	63 MG
Sodium	289 MG
Carbohydrates	4 g
Fiber na abinci	0 g
Protein	16 g

(Ana bayanin ladaran abincin jiki a kan girke-girke ta amfani da wani tsari na kayan aiki kuma ya kamata a yi la'akari da kimantawa. Sakamakon mutum ɗaya zai iya bambanta.)