A na-etinyezi na Fillet nke naanị na-etinye ya na ihe na-esi ísì ụtọ ma sie ya aja.
Ihe Ị Ga-achọ
- 1 pasent pasili, nke a kụrụ ọhụrụ
- 3 eyịm eyịm, chopped
- 1 teaspoon nnu
- 1/8 teaspoon ose
- 1 iko mmanya ọcha
- 1/2 iko mmiri
- 2 1/2 pound naanị fillets
- 3 bọta butter butter, kewara
- 2 tablespoons niile-nzube ntụ ọka
- 1 cup arọ ude
Otu esi eme ya
- Na akwa skillet na-ekpo ọkụ ọkụ, tinye pasili, eyịm green, nnu, ose, mmanya ọcha na mmiri; wetara obụpde.
- Tinye azụ na poach maka minit 8 ruo 10.
- Wepu azụ na efere mmiri na-emighị emeri.
- Nọgide na-esi nri na mmiri na ihe ọṅụṅụ mmanya ruo mgbe mmiri gwụla ka ihe dị ka 1 cup.
- Ka ọ dịgodị, na nnukwu saucepan agbazekwa 2 tablespoons nke bọta; bido n'ime ntụ ọka ahụ, na-akpali ruo mgbe e guzobere mpekere dị mma.
- Jiri nke nta nke nta tinye mmiri mmiri dị ala na nnukwu ude, na-echegharị na obere okpomọkụ.
- Gaa n'ihu nri, na-akpali akpali mgbe niile, ruo mgbe ị ga-agba.
- Tinye mmanụ fọdụrụ; wunye azụ. Tinye iyak n'okpuru broiler ruo mgbe a na-acha aja aja.
Ntụziaka ndị ọzọ dị n'okpuru mmiri
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 696 |
| Ọnụba abụba | 58 g |
| Abụba buru ibu | 25 g |
| Abụba na-enweghị ntụpọ | 22 g |
| Cholesterol | 154 mg |
| Sodium | 1,369 mg |
| Carbohydrates | 17 g |
| Fri nri | 1 g |
| Protein | 22 g |