Ngwurugwu a na-atachasị nke ọma a na-arụ ọrụ nke ọma na poteto a ṅara n'ọkụ, ma ị nwekwara ike jikwa osikapa ma ọ bụ poteto ghaa ya. Gbakwunye salad ma ọ bụ chalnslaw na akwụkwọ nri maka mmiri maka nri na-enye afọ ojuju.
Halibut abụghị azụ na-emefu ego, kama ọ bụ azụ na-atọ ụtọ nke nwere ekpri ekpri na nke siri ike. Lelee ahịa; ọ bara ezigbo uru nke na ọ ga-atụgharị.
Họrọ ohuru ọhịa Pacific bekee, ejidere n'etiti ụsọ oké osimiri nke California na Alaska. Anụ ọhịa Atlantic Atlantic adịghị agbake ngwa ngwa site na overfishing, ya mere na-ekwu okwu na gburugburu ebe obibi, ọ bụghị ezigbo nhọrọ. Otú ọ dị, ị nwere ike ịchọta azụ mmiri Atlantic na mpaghara ụfọdụ.
Kwadebe ihe eji akpa nri maka broiler awa ole na ole tupu oge a maka nri nri na-adịghị mfe.
Ihe Ị Ga-achọ
- Poteto:
- 2 pound na-acha uhie uhie na poteto, scrubbed, bee n'ime 1-anụ ọhịa iberibe
- 4 tablespoons
- extra virgin olive oil
- 3/4 teaspoon nnu nnu
- 1/2 teaspoon freshly ground black pepper
- 2 cloves garlic, finely minced
- 1 tablespoon obere minced pasili
- Azụ:
- 4 ejiji ejiji, ihe dị ka 6 ruo 8 ounji ọ bụla
- Kosher nnu na ohuru n'ala oji oji, ka o rie
- 3 tablespoons butter
- 3 ọkara cloves garlic, finely minced
- 2 ihe ọṅụṅụ lemon ihe ọṅụṅụ tablespoons
- 1/2 teaspoon akwukwo akwukwo akwukwo ahihia
- 1 tablespoon ọhụrụ chopped pasili
- Mpekere Lemon
- Pasili doo
Otu esi eme ya
Egwu ndo
- Kpoo oven ruo 400 Celsius (200 ° C / Gas 6).
- Na nnukwu efere, ịkwanye poteto na mmanụ oliv, pasent 3/4 nke nnu nnu, na ihe dị ka 1/4 ruo 1/2 teaspoon nke freshly ground black pepper.
- Gbakwunye 2 cloves nke garlic chara acha na 1 tablespoon nke pasili ma gbanye iji kpuchie poteto n'ụzọ zuru ezu.
- Dezie poteto na otu akwa akwa na nnukwu mpempe akwụkwọ.
- Ghichaa ihe dị ka elekere 1, maọbụ ruo mgbe aja aja na agba aja aja. Tụgharịa poteto ọ bụla 15 ruo 20 nkeji.
- Wepu poteto ma kpuchie ya na foil; na-ekpo ọkụ.
Azụ
- Ọ bụ ezie na poteto na-agwakọta, na-etinye bekee akpụkpọ anụ ahụ n'elu tee mmiri ma ọ bụ tee mmiri nke broiler pan. Ghichaa nnu na kosher nnu na ohuru ocha oji.
- Na obere saucepan, ikpokọta butter, 3 cloves nke garlic minced, basil, na 1 tablespoon nke ọhụrụ chopped pasili. Na-ekpo ọkụ na obere okpomọkụ ruo mgbe agbazere bọta ma na-agbazi galik, ihe dịka 1 ruo 2 nkeji.
- Ngwakpo ụfọdụ n'ime ngwakọta bọta na nke ọ bụla. Na-ekpuchi tee mmiri ma na-ekpuchi azụ ahụ ruo mgbe agwụchara poteto.
- Mgbe ị na-ebute nduku ahụ n'ime ọkụ, gbanye broiler ahụ (nnukwu okpomọkụ, ma ọ bụ ihe dị ka 550 Celsius).
- Efere bọọlụ na-eji ihe dị ka minit 10, ma ọ bụ ruo mgbe flakes na-adị mfe mgbe anwale ya na ndụdụ.
- Ghichaa na pasili epupụta na lemon mpekere, ma ọ bụrụ na achọrọ.
Na-eje ozi 4.
Ị nwekwara ike ịmasị obere nri a na-esi nri nke a na-edozi ahụ ma ọ bụ ihe ndị a na-ekpo ọkụ . Ma ọ bụ gbalịa nri a na- eme achịcha na tomato na mozzarella chiiz .
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 742 |
| Ọnụba abụba | 27 g |
| Abụba buru ibu | 8 g |
| Abụba na-enweghị ntụpọ | 14 g |
| Cholesterol | 159 mg |
| Sodium | 739 mg |
| Carbohydrates | 68 g |
| Fri nri | 8 g |
| Protein | 61 g |