Fillet nke otu na mkpụrụ vaịn (nke a na-akpọkwa Fish Veronique) bụ ụzọ nchịkọta dị mma maka ụlọ ọrụ, na n'ihi na ọ dị mfe ime, ị nwere ike ịtụ anya ịnọdụ ala na table nri ụtụtụ unfrazzled. A-mmeri maka onye ọ bụla!
Ihe Ị Ga-achọ
- 4
- naanị otu ihe
- 1/4 iko ntụ ọka
- nnu na ose na-atọ ụtọ
- 1 T. bọta nke a na-agwaghị agwa
- 1 T. mmanụ canola
- 1 tsp. ginger mgbọrọgwụ
- 1/2 iko mmanya ọcha ma ọ bụ azụ azụ
- 1 cup mkpụrụ vaịn na-acha akwụkwọ ndụ
- 1 iko mkpụrụ vaịn ọbara ọbara
- 1 tsp. shuga
- 1/2 iko e tinyere sliced almọnd
Otu esi eme ya
- Na nnukwu efere na-emighị emeri, jikọta ntụ ọka, nnu na ose iji nụrụ ụtọ na ikpuchi azụ na-ejikọta na ngwakọta a.
- Buru bọta na mmanụ na sketch skillet na ọkara okpomọkụ na gbakwunye mgbọrọgwụ ginger. Gbanyụọ, wee gbakwunye ya. Sauté maka minit 3 ruo 4 na n'akụkụ nke ọ bụla ruo mgbe azụ malitere ịgbanwuo ọlaedo na flakes ngwa ngwa mgbe anwale ya na ndụdụ. Wepuga na efere oven, kpuchie ma na-ekpo ọkụ na obere oven.
- Tinye mmanya ma ọ bụ ngwaahịa na pan na-esi nri, na-akpali ịmepụta bits si na ala nke pan. Simmer maka 4 na 5 nkeji iji belata mmiri mmiri, wee tinye mkpụrụ vaịn na shuga. Esi nri nkeji 4, na-echegharị mgbe niile. Oge na-atọ ụtọ na nnu na ose. Gbakwunye fillets ma fesaa ya na almọnd. Jụọ ozi ozugbo.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 804 |
| Ọnụba abụba | 73 g |
| Abụba buru ibu | 11 g |
| Abụba na-enweghị ntụpọ | 32 g |
| Cholesterol | 8 mg |
| Sodium | 491 mg |
| Carbohydrates | 34 g |
| Fri nri | 4 g |
| Protein | 7 g |