Ọ bụrụ na ịchọrọ ịmasị ndị ọbịa gị, nke a bụ uzommeputa maka gị. A na-eme ka anụ nnu a bụrụ nke a na-ejighị ya mee ma jiri ya na-atọ ụtọ.
Ihe Ị Ga-achọ
- 4 nchịkọta anụ nsị
- 1/4 iko (60 mL) Osisi mustard
- 3 tablespoons (45 mL)
- mmanya ọcha
- 2 tablespoons (30 ml) olive mmanụ
- 1 tablespoons (30 mL) nchịkọta painiapulu
- 2 teaspoons (10 mL) akpịrị tarragon
- 1 teaspoon (5 ml) nnu
- 1 teaspoon (5 ml) ose oji
Otu esi eme ya
1. Gwakọta mọstad, mmanya, mmanụ oliv , ihe nkwinkwo, tarragon na ose. Ghichaa na saucepan ruo mgbe ọ kpụ ọkụ n'ọnụ. Na-ekpo ọkụ.
2. Ghaa na-eri nri. N'iji nwayọọ paụnd fillets na kichin mallet na fesaa na nnu na ose. Tinye na ihe na-esi ísì ụtọ ma sie ihe dịka minit 4 na ise n'akụkụ ọ bụla ma ọ bụ ruo mgbe ịchọrọ mmasị.
3. Wepu ya na ncha. Debe ihe dị ka 2 tablespoons (30 mL) nke mọstad ngwakọta na efere na-etinye fillet na ihendori.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 139 |
| Ọnụba abụba | 10 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 7 g |
| Cholesterol | 25 mg |
| Sodium | 772 mg |
| Carbohydrates | 2 g |
| Fri nri | 1 g |
| Protein | 9 g |