A na-esi nri ma na-eje ozi na obere ihe nri. A na-etinye ihe oriri na mgbakwunye nke tarragon, ma nweere onwe gị iji dochie tarragon na chi ọhụrụ, basil, ma ọ bụ dil.
Halibut nwere ike ịba uru, ma ọ bụ ya na ọ ga-abara ya uru ugbu a. Họrọ ọhụrụ Pacific ma ọ bụ Alaskan halibut. Akwụsịtụ mmiri nke Atlantic na-adaba site na ịmịfefe na njedebe na mmiri US.
Ihe Ị Ga-achọ
- 4 ruo 6 bekee ejiji, ihe dị ka 6 ruo 8 ounji ọ bụla (họrọ Pacific ma ọ bụ Ala)
- 1 tablespoon melted butter
- 1 tablespoon butter
- 4 eyịm na-acha akwụkwọ ndụ na 3 sentimita asatọ akwụkwọ ndụ akwụkwọ ndụ, thinly sliced
- 1/4 iko mmanya ọcha
- 1/4 iko efere ọkụkọ
- 1/2 teaspoon akwukwo ahihia akwukwo tarragon
- 3/4 iko oke ude
- nnu na ose, nụrụ ụtọ
Otu esi eme ya
Mee ka oven ahụ ruo 350 F (180 C / Gas 4). Nweta otu efere efere 9x13-inch na efere; ejiri nwayọ bọta bọọlụ ahụ.
Wụpụta halibut fillets na nnu na ose; ndokwa na efere na-esi na mmiri na-ekpuchi ihe dị ka 1 tablespoon nke butter butter.
Rie maka nkeji iri abụọ na ise, ma ọ bụ ruo mgbe ọ ga-abụ na ọ ga-adị mma.
Ka ọ dịgodị, kpoo bọta n'elu usoro-ala na obere skillet ma ọ bụ saucepan; tinye sliced eyịm green na esi nri maka 1 nkeji.
Tinye mmanya ọcha, broth, na tarragon; mee ka obụpde dị ọkụ. Belata okpomọkụ ka ọ dị ala na simmer maka nkeji 3 iji belata ntakịrị.Binye mmanụ na nnu na ose, ka ị nụrụ ụtọ.
Duru obere ihendori n'elu ihe ọ bụla na-edozi fillet.
Na-eje ozi na 4 ruo 6.
I nwekwara ike
Ntughari Na-agba Mfe na Nfe Na-eji Njikere Na-eme Ka Ọkpụkpụ Na-akpụ akpụ
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 398 |
| Ọnụba abụba | 18 g |
| Abụba buru ibu | 10 g |
| Abụba na-enweghị ntụpọ | 5 g |
| Cholesterol | 180 mg |
| Sodium | 276 mg |
| Carbohydrates | 2 g |
| Fri nri | 0 g |
| Protein | 52 g |