Ngwongwo a na-atọ ụtọ nke ọma nwere ihe dị egwu, ekpomeekpo na-acha anụ ahụ. Na-arụ ọrụ na poteto grilled kachasị amasị gị ma ọ bụ ihe oriri ị họọrọ. Na efere a na-eme ka nri nri zuru oke nke izu ụka, a pụkwara ịkụnye ihe ọ bụla furu efu ma gbakwunye ya ma ọ bụ zoo.
Ihe Ị Ga-achọ
- 4 ejiri kamera, ihe dị ka 6 ounces / 170 g ọ bụla
- 1 obere yabasị, ezigbo chopped
- 1/4 iko / 60 ml mmanya ọcha
- 1/4 iko / 60 ml butter
- 1 tablespoon / 15 mL extra virgin
- mmanụ olive
- 1/2 teaspoon / 2.5 mL nnu (jiri obere ma ọ bụrụ na achọrọ)
- 1/2 teaspoon / 2.5 mL ose oji
Otu esi eme ya
- Ngwurugwu na-eri ihe maka ọkara-elu okpomọkụ.
- Na obere skillet agbazekwa butter. Tinye eyịm na esi nri maka minit 1 ruo 2. Tinye mmanya ọcha ma hapụ simmer maka minit 3 ọzọ. Wepụ si okpomọkụ ma kpoo jụụ maka nkeji 5.
- Ngwakọta fillets na olive mmanụ ma fesaa ya na nnu na ose. Tinye iyak n'elu nnukwu ihe oriri na-esi ísì ụtọ ma sie nri maka nkeji asatọ.
- Baste cod na bọta ihendori ma jiri nlezianya tụgharịa. Kuki maka ihe dị ka 6 ruo 7 nkeji ma ọ bụ ruo mgbe azụ nwere oke ogwu ma rute ihe dị n'ime nke 145 F. Nri azụ dị n 'oge 2 ruo 3 n'oge usoro nri.
- Wepu kpoodu site na ikpo, n'elu ya na lemon wedges, ma jee ozi na mpaghara gi kachasi nma.
- Na-echekwa azụ ọ bụla a kụrụ azụ na akpa ikuku n'ime friji maka ruo ụbọchị 3 mgbe ọ gụsịrị nri. Jiri na soups na stews.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 308 |
| Ọnụba abụba | 16 g |
| Abụba buru ibu | 8 g |
| Abụba na-enweghị ntụpọ | 6 g |
| Cholesterol | 126 mg |
| Sodium | 676 mg |
| Carbohydrates | 1 g |
| Fri nri | 0 g |
| Protein | 36 g |