Ọ bụ ezie na utu aha a na-akpọ maka mmeko nwoke ma ọ bụ monkfish, ọ ga-esi ike ịchọta n'ógbè gị dịka ọ dị na nnukwu ụlọ ahịa California! Ya mere, anyị nwere ihe ịga nke ọma na-etinye ala maka monkfish. Gbanye ihe ọ bụla na-acha ọcha ọcha.
Ihe Ị Ga-achọ
- 1 nnukwu clove garlic
- 1/2 tablespoon lemon zest
- 2 ihe ọṅụṅụ lemon ihe ọṅụṅụ tablespoons
- nnu nnu
- obere ose
- 1 iko mmanya ọcha
- 1 1/4 lbs. monkfish (ma ọ bụ azụ ọzọ siri ike)
- 1/2 iko mmanụ oliv (maka frying, karịa ma ọ bụ obere ka ọ dị mkpa)
- 2 tbsp capers
- Nhọrọ: 1 lemon (sliced, maka ndozi)
Otu esi eme ya
Na-eje ozi 4.
N'ime nnukwu efere nke frying nke nwere nnukwu ala, azụ na-esi nri dịka mmanụ olive mmanụ 1/4-inch, browning n'akụkụ abụọ.
Mgbe azụ ahụ na-eme ka frying, mee ka ihe ọṅụṅụ lemon. Ghichaa lemon ahụ n'elu efere. Ihe ọṅụṅụ lemon. Debe ha abụọ.
Ghee ma kpoo garlic na mgbochi na pestle ma gbakwunye lemon rind, nnu na ose na mix, na-eme ka mado. Tinye ihe ọṅụṅụ lemon na nwuo.
Wunye ihe ọṅụṅụ na lemon na mmanya n'ime frying pan na azụ.
Gbanuo azụ ma kwe ka ị na-ekpuchi ala ruo mgbe ihe na-egbutu obere ihe.
Tinye okpu na pan na nwuo. Gbanyụọ okpomọkụ. Wepu azu site na pan ma tinye na efere. Nri okpokoro n'elu azụ na-eje ozi na osikapa ma ọ bụ poteto e ghere eghe.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 744 |
| Ọnụba abụba | 27 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 20 g |
| Cholesterol | 0 mg |
| Sodium | 303 mg |
| Carbohydrates | 123 g |
| Fri nri | 1 g |
| Protein | 2 g |