Na Grik: afọ iri na ụma, akpọ pah-lah-MEE-thah stoh FOOR-ọ dịghị
Bonito, onye òtù ezinụlọ mackerel , bụ ọkacha mmasị n'ụlọ m. Nwa m nwoke na-enwe ọnya na azụ, na bonito enweghị ihe akpịrịkpa - ọ dị mma maka nke ahụ anataghi ma dị mfe ncha! Nke a bonito azụ uzommeputa bụ maka baked bonito seasoned na garlic na oregano na esie ya na poteto.
Ihe Ị Ga-achọ
- 1 bonito (ihe dịka kilogram atọ)
- 1/2 iko mmanụ olive
- 5-6 cloves nke garlic (sliced)
- Iri: nnu mmiri
- Iri: ose (nke obere ala)
- Iri: Greek oregano (rigani)
- 1 lemons (ihe ọṅụṅụ nke 2)
- 2 1/2 pound nduku
- 1 1/3 iko mmiri
Otu esi eme ya
Ngwurugwu na-ekpo ọkụ na 355 ° F (180 Celsius C).
Wepu ma tụfuo isi na eriri afọ si azụ. Jiri nlezianya belata azụ a ọkara n'ogologo, belata azụ azụ. Wụba iyak ahụ na nnu, ose, na oregano. Tinye slices garlic n'ime akụkụ kachasị nke azụ.
Kpoo ọcha na bee n'ime nha nha nhata. Wụsaa nnu, ose, na oregano.
Tinye iyak na nnukwu efere, ma gbaa ya gburugburu.
Tinye ihe na-acha garlic na poteto. Mee ka mmanụ na mmiri lemon jikọta ọnụ ma wụsa azụ na poteto, gbakwunyekwa mmiri.
Nri na 355 ° F (180 Celsius C) maka 1 1/2 awa.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 887 |
| Ọnụba abụba | 52 g |
| Abụba buru ibu | 15 g |
| Abụba na-enweghị ntụpọ | 28 g |
| Cholesterol | 215 mg |
| Sodium | 296 mg |
| Carbohydrates | 41 g |
| Fri nri | 4 g |
| Protein | 64 g |