Halibut bụ ezigbo azụ maka ịkọ ma ọ bụ ịghacha ebe ọ bụ meaty na ike. Ọ dị obere na abụba, ọ bụrụhaala na ị na-esi nri ya ngwa ngwa, na nnukwu okpomọkụ, ọ ga-adị mma, nke ahụ bụ kpọmkwem ihe anyị na-eme nke a na-edozi nsị.
Ntuziaka a dị nro nke Asia, nke na-ejikọta soy sauce, sesame, na ginger ma na-egosiputa ụtọ anụ ahụ nke bekee.
Ihe Ị Ga-achọ
- 4 (6 ounces ọ bụla) fillets fillets
- 1/2 cup soy sauce
- 1 / 2cup osikapa mmanya mmanya
- 2 tablespoons sesame mmanụ
- 2 tablespoons ginger, peeled na minced
- 3 cloves garlic, peeled na anuahade
- 1/2 iko nri (eyịm green), nke a kụrụ nke ọma
- 1/4 iko mkpụrụ osisi sesame
Otu esi eme ya
- Na nnukwu nnukwu efere, jikọta soy sauce, mmanya, mmanụ sesame, galik, ginger, na ọkara nke ọkpụkpụ.
- Tinye ihe ndị a na-etinye n'ime akwa zippi akwa, wee wụsa mmiri mmiri marinade n'ime baggie, kpochapụ ikuku ọ bụla na akara. Usoro ogwu a na-enye ohere obere mmiri mmiri ga-ekpuchi akụkụ dum nke ihe ejiji.
- Mkpụrụ na-edozi mmiri na friji maka awa 2 ruo 4.
- Gwachaa broiler maka nkeji ise.
- Wepu fillets si baggie ma tinye ha n'akpa n'akụkụ na mpempe akwụkwọ mpempe akwụkwọ a na-etinye na tebụl. Na-eji mmesapụ aka na-awụfụ mkpụrụ osisi sesame, na-emechi ha ka ha sie ike. A ghaghị eji osisi mkpụrụ osisi sesame mechie ya.
- Debe ihe mgbochi na nkpuchi gị (ma ọ bụ n'okpuru broiler ma ọ bụrụ na ị nwere broiler dị iche) na broil 7 ruo 8 nkeji ma ọ bụ ruo mgbe ị ga-ejide onwe gị mgbe ị na-eji mkpịsị aka gị mee ihe; egbula ha, ma ọ bụ ha ga-adị oke akọrọ.
- Mgbe fillets na-esi nri, wụsa mmiri mmiri na-ekpofu mmiri na-adịghị na ya ma mee ka ọ bụrụ obụpde, mgbe ahụ, belata ka ọ dị mfe ma belata mgbe fillets na-esi nri.
Rịba ama: Maka ihe mere nchekwa, ọ dị mkpa iji weta marinade ahụ n'ụzọ zuru ezu tupu ya eji efere ya. - Na-arụ ọrụ na-edozi mmiri na mmiri na-edozi ya.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 236 |
| Ọnụba abụba | 12 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 5 g |
| Cholesterol | 26 mg |
| Sodium | 1,914 mg |
| Carbohydrates | 16 g |
| Fri nri | 2 g |
| Protein | 17 g |