Nke a tpagori cod uzommeputa dị mfe ịkwadebe ma na-atọ ụtọ dị ka nke ọma. Nwee obi ụtọ na efere osikapa kachasị amasị gị ma ọ bụ na -acha akwụkwọ nri.
Ihe Ị Ga-achọ
- 4-6 cod fillets (bee n'ime 1 1/2 chunks)
- Maka Marinade:
- 1 cup / 240 mL yogot
- 1/4 iko / mmanụ mmanụ olive 60 mL
- 4 garlic cloves (minced)
- 2 teaspoons / 10 mL ginger (ọhụrụ, grated)
- 2 teaspoons / 10 ml Cumin (ala)
- 2 teaspoons / 10 mL coriander (ala)
- 1 teaspoon / 5 mL uhie ose (ma ọ bụ nwayọọ chili ntụ ntụ)
- 1 teaspoon / 5 mL turmeric
- 1 teaspoon / 5 mL nnu mmiri
- Maka Garnish:
- 1/2 yabasị (obere uhie, bee n'ime mgbaaka imi)
- 1/4 iko / 60 mL cilantro (epupụta)
Otu esi eme ya
Gwakọta ihe niile marinade na efere ọkara. Tinye azu n'ime efere, kpoo ya nke ọma na ngwakọta, kpuchie mkpuchi plastik, ma kpoo n'ime friji maka awa 1.
Ngwurugwu na-eri ihe maka ọkara-elu okpomọkụ. Debe ihe ndị a n'ọkụ na wok na esi nri maka ihe dị ka nkeji 9. Mgbe azụ na-adịghị mma, na-ebugharị azụ na arịa ndị na-ekpo ọkụ na-ere ọkụ, ma na-esi nri maka ihe ọzọ 5 ruo 7 nkeji. Wepu si okpomoku ma jee ozi na mpempe ya na-acha uhie uhie na akwukwo cilantro.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 427 |
| Ọnụba abụba | 18 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 11 g |
| Cholesterol | 121 mg |
| Sodium | 980 mg |
| Carbohydrates | 18 g |
| Fri nri | 2 g |
| Protein | 49 g |