Usoro ntinye ngwa ngwa nke Provencal a nwere ike ịdị na tebụl n'ime minit 30. Akwukwo ose, oliv , na tomato na- eme ka ocha buru ibu ma o bu bland codfish.
Rịba ama na a na-eji ose na-acha uhie uhie na-acha ọbara ọbara na-acha akwụkwọ ndụ ọbara ọbara. Ngwakọta ọ bụla na-acha uhie uhie, odo, na / ma ọ bụ na-acha akwụkwọ ndụ akwụkwọ ndụ na-arụ ọrụ dị mma ma na-eme ngosi ngosi. Azu ọ bụla siri ike (dịka akara, grouper, ma ọ bụ shark) nwere ike gbanwere maka cod. Ntụziaka a dị mfe maka nri abalị.
Ihe Ị Ga-achọ
- 1 acha uhie uhie, odo, ma ọ bụ akwụkwọ ndụ akwụkwọ ndụ na-acha uhie uhie, (capsicum dị ụtọ), cored, seeded, na sliced n'ime 1/2-anụ ọhịa ibe
- 1 ọkara
- ụtọ yabasị , halved na sliced n'ime ibe 1/2-anụ ọhịa
- 10 dum cloves nke
- garlic , peeled
- 1 Tebụl nke mmanụ olive na-eto eto na-esiteghị na ya
- 2 iko iko anuahade tomato
- 12 olive kalamata
- 1/2 teaspoon Caribbean seasoning mix or lemon pepper
- 4 (ihe dị ka 5 oun nke ọ bụla) faịlụ faịlụ (lee ndetu)
- Kosher
- nnu na oji
- ose nụrụ ụtọ, nhọrọ
Otu esi eme ya
- N'elu ọkara-obere okpomọkụ, na-ede akwụkwọ mgbịrịgba, eyịm, na garlic galves dum na mmanụ olive ruo mgbe akwụkwọ nri na-ukwu.
- Tinye tomato, oliv, na asato ma obu lemon ose. Nọgidenụ na-esi nri ruo mgbe a na-eji osisi ndụdụ kpaa garlic cloves. Tinye obere mmiri ma ọ bụrụ na ngwakọta na-aghọ oke akọrọ.
- Mee ka ọkụ na-ajụ. Tinye faịlụ na ngwakọta. Saute ruo mgbe a na-esi nri ma na-egbuke egbuke ngwa ngwa na ndụdụ. Oge na-atọ ụtọ na nnu na ose, ma ọ bụrụ na achọrọ.
- Jikwa faịlụ ntanetị na ihe ngosi Provencal n'elu.
Rịba ama: Azụ ọ bụla dị ọcha nwere ike dochie ya maka cod, dị ka ịkwanyere onwe ya, ìgwè, ma ọ bụ shark.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 183 |
| Ọnụba abụba | 6 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 4 g |
| Cholesterol | 20 mg |
| Sodium | 270 mg |
| Carbohydrates | 24 g |
| Fri nri | 4 g |
| Protein | 12 g |