Halibut na icha nri

A na-etinye nri a na-edozi ngwa ngwa na nke dị mfe maka ihe oriri na-edozi ahụ. Na-arụ ọrụ a na poteto na akwukwo nri ma ọ bụ salad maka nri zuru oke.

Ihe Ị Ga-achọ

• 4 ejiji ejiji, ihe dị ka elekere 8 nke ọ bụla
• 2 tablespoons mmanụ oliv
• 1 tablespoon butter
• 1 shallot, nke a kpochapụrụ
• 3/4 iko oke ude
• 2 tablespoons ọhụrụ chopped dil ma ọ bụ 2 teaspoons dried dillweed
• 1 tablespoon chopped pasili ọhụrụ
• Nhọrọ: nnu na ose, nụrụ ụtọ

Otu esi eme ya

1. Ọkụ ọkụ na 425 °.
2. Ahịhịa halibut fillets na olive mmanụ ma fesaa na nnu na ose.
3. Chọkọta ihe na efere a na-esi na teecha a na-eteghị eko; akpọọ nkụ maka minit 15 ruo 20, ma ọ bụ ruo mgbe a na-esite na flakes na-esi nri ma jiri aka ya mechie.
4. Ka ọ dịgodị, okpomọkụ butter na shallot shallow ruo mgbe obi.
5. Tinye ude, ude, pasili, na nnu na ose ka o rie.
6. Were na obụpde.
7. Na-efe ihe oriri na ihe a na-etinye n'ọkụ.

I nwekwara ike inwe obi ụtọ:

• Mkpụrụ obi na Balsamic Marinade
• Halibut Creole
• Nri ọka a na-egbu nri na nri nsị
• Akwukwo Ogwu Ogwu
• Ntucha ọka na garlic

Nutritional Guidelines (kwa na-eje ozi)
Calories	495
Ọnụba abụba	29 g
Abụba buru ibu	14 g
Abụba na-enweghị ntụpọ	11 g
Cholesterol	194 mg
Sodium	278 mg
Carbohydrates	3 g
Fri nri	0 g
Protein	53 g

(A na-agbakwụnye ihe ọmụma na-edozi ahụ na ntụziaka anyị site na iji nchekwa data na-arụ ọrụ ma bụrụ nke a ga-atụle atụmatụ.