Nke a grilled halibut efere na-esonyere a ụtọ ma oseose ihendori. Nnọọ flavorful!
Ihe Ị Ga-achọ
- 5 6-ounce (170 g) fillebut fillets (enweghị anụ)
- 2 tablespoons (30 mL) bọta, gbazee
- 1 1/2 teaspoons (7.25 mL) ọhụrụ thyme epupụta
- Nnu na ose nụrụ ụtọ
- Garnish: cilantro sprigs
- Maka ihendori :
- 1/2 iko (120 mL)
- mbadamba ọkụ
- 1/2 iko (120 mL) wayo ihe ọṅụṅụ
- 1/3 iko (80 mL) na-echekwa painiapulu
- 1 obere ose jalapeno, nke a kụrụ osisi na nke ọma
Otu esi eme ya
1. Ghaacha ihe na-eme ka ọ dị elu.
2. Na-etinye ihe mgbochi ọ bụla na-edozi.
3. Na-eme ka ọ dịkwuo ụra ruo minit 5-6, na-emegharị mgbe mgbe. Belata okpomọkụ na ala na simmer maka nkeji 3-4.
4. Wepu si okpomọkụ. Richaa ihe ndori maka 1-2 nkeji tupu ị na-eje ozi na azụ.
5. Azụ azụ na ụfọdụ n'ime butter na oge na nnu na ose.
6. Tinye na grill grate na esi nri maka 3-4 nkeji kwa n'akụkụ, dabere na ọkpụrụkpụ nke fillets.
7. Na- eji mmiri ara ehi na-ehi ụra n'oge usoro nri. Ozugbo azụ na-eru na okpomọkụ nke dị na 145 degrees F, a na-eme ya.
8. Wepu si okpomoku, n'elu ya na ihe ndi ocha bu ihe ndi ozo.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 298 |
| Ọnụba abụba | 7 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 2 g |
| Cholesterol | 114 mg |
| Sodium | 201 mg |
| Carbohydrates | 4 g |
| Fri nri | 1 g |
| Protein | 39 g |