Ntụziaka a maka ntaneti nke nwere okpukpu abụọ na mmanya na-acha uhie uhie nwere ike mee salmon, snapper ma ọ bụ azụ ndị ọzọ na-acha ọcha, ma anụ nke halibut na-eme onwe ya ka ọ ghara ịkwa. Họrọ oke (1 ½ ") faịlụ maka uzommeputa a. Enwere ike ime ihe oriri n'ihu oge n'ihi na ọ na-eme nke ọma (ụlọ ahịa na akpa iko iko), nke na-eme ka nke a bụrụ ihe magburu onwe ya maka ntụrụndụ.
Ihe Ị Ga-achọ
- 4 mkpụrụ akwụkwọ ebuild, ihe dịka 5 ounces ọ bụla, akpụkpọ anụ
- Nnu mmiri na ogwu ohuru
- 1 teaspoon akọrọ herbs de Provence (Ngwakọta ogwu nke nri nke savory, thyme, basil, fennel, rosemary na / ma ọ bụ lavender)
- 1 tablespoon mmanụ oliv
- 2 tablespoons mmanụ dị ala ma ọ bụ mmanụ shuga
- A na-egbucha shallot na ọkara
- 1 obere akwukwo akwukwo
- 1 rosemary sprig, ihe dị ka sentimita 2 n'obosara
- 2 1/2 iko ezigbo mmanya mmanya uhie, dịka pinot noir ma ọ bụ cabernet sauvignon
- 1/2 iko ike
- ihe oriri ma ọ bụ
- efere ọkụkọ
Otu esi eme ya
- Kwadebe ihe oriri: Tinye mmanụ aṅụ, shallot, akwukwo akwukwo, rosemary sprig, mmanya uhie na broth na obere ihe siri ike nke na-esi ike.
- Weta ngwakọta na obụpde, na-emegharị mgbe ụfọdụ.
- Belata okpomọkụ na-ajụ, ma na-aga n'ihu na-esi nri, ruo mgbe mmiri mmiri belatara 1 iko na mkpuchi azụ nke ngaji.
- Kpofuo rosemary, akwukwo akwukwo, na shallot. (Nke a na-eme ka ihe dị ka iko 1, ọ bụ ihe dị mma maka ihe oriri 8-10. Echefụ ihe oriri ga-edebe ruo izu abụọ na friji.
- Mgbe ihe oriri ahụ na-esi nri, oge na-agbanye elu na ala na-eji nnu, ose, na herbs.
- Kpoo mmanu mmanu n'ime ihe nkedo ma obu ihe ndi ozo di elu (ma o bu mmanu di ocha).
- Debe faịlụ ndị ahụ n'elu skillet, ma gbanye ihe dị ka nkeji 7, ruo mgbe o nwere ezigbo odo odo.
- Tụgharịa akpụkpọ anụ ahụ ma gbakwunye ihe dị ka 6-7 nkeji, ruo mgbe akụkụ abụọ ahụ bụ ọlaedo na azụ a na-esite na ya.
- Ihe eji eme ihe na agba ocha.
- Garnish with fresh rose sprigs or Italian parsley leaves.
Copyright 2009 site na Jen Hoy
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 348 |
| Ọnụba abụba | 6 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 3 g |
| Cholesterol | 85 mg |
| Sodium | 287 mg |
| Carbohydrates | 13 g |
| Fri nri | 1 g |
| Protein | 33 g |