Nke a bụ ụzọ nchịkọta azu kachasị elu nke a na-eji emepụta ma ọ bụ cod, seasonings, bọta, poteto, na carrots, tinyere yabasị na ihe ndị ọzọ.
Ntụziaka a na-eji ụda azụ na azụ, ma a pụrụ iji pollock, cod, ma ọ bụ azụ yiri nke a.
I nwekwara ike igbanye eyịm na ọkwọ mmiri anụ ahụ kama bọta ma jirizie anụ ezi anụ.
Ihe Ị Ga-achọ
- 1 1/2 iberibe akwa ma ọ bụ ihe mkpochi cod (dị ọhụrụ ma ọ bụ oyi)
- 1 iko efere ọkụkọ
- 1/2 teaspoon nnu
- dash ground black ose
- 1/4 teaspoon ụtọ paprika
- 1 1/2 iko nduku (diced na peeled, banyere 1/2-anụ ọhịa)
- 3/4 iko carrots (diced)
- 1 obere onions (chopped chopped)
- 2 tablespoons butter
- 2 tablespoons niile-nzube ntụ ọka
- 2 iko mmiri ara ehi
- Garnish: Parsley ma ọ bụ chives
Otu esi eme ya
- Bee agwa fillets n'ime obere iberibe; ewepụta.
- Na nnukwu ihe oriri ma ọ bụ ọkụ Dutch , jikọta broth ọkụ, seasonings, poteto, na carrots. Cook, kpuchie, maka ihe dị ka nkeji 8, ruo mgbe akwụkwọ nri dị nro. Tinye azụ na esi nri maka minit 8 ọzọ.
- Ka ọ dị ugbu a, na ihe ọkara saucepan, gbanye yabasị na butter ruo mgbe obi. Na-agbanye ntụ ọka ruo mgbe agwakọtara ya. Jiri nwayọọ nwayọọ tinye mmiri ara ehi, edemede mgbe niile. Nọgide na-akpali akpali ma na-esi nri ruo mgbe ọ ga-eme ka mmiri sie.
- Gbakwunye mmiri ara ehi a na-eme ka mmiri sie ike na nri na azụ; nọgide na-esi nri maka ihe dị ka minit 5 ruo 10, na-akpali ugboro ugboro.
- Ghichaa azụ azụ ahụ na pasili pasili ọhụrụ ma ọ bụ chives.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 448 |
| Ọnụba abụba | 14 g |
| Abụba buru ibu | 7 g |
| Abụba na-enweghị ntụpọ | 5 g |
| Cholesterol | 123 mg |
| Sodium | 990 mg |
| Carbohydrates | 35 g |
| Fri nri | 4 g |
| Protein | 43 g |