Isihloko se-athikili yanamuhla, sizozinikela ekulungiseleleni inhlanzi yasebukhosini ebizwa ngokuthi i-seabass futhi sicabange ukuthi ungayibhaka kanjani ngokucophelela ku-ovini.
I-Seabass iyinhlanzi eyengeziwe yezinhlanzi ngoba inani elincane lamathambo kulo futhi ngenxa yezinto zalo eziwusizo nezimfanelo zokunambitha.
I-Seabass inyama iqukethe amavithamini A kanye no-E, okuyi-antioxidants yemvelo futhi ikhuthaza ukukhula kwezinwele nezipikili ezikhuthele, kanye namavithamini D no-K, okubaluleke kakhulu emzimbeni wethu, obhekene nokusetshenziswa kwemetabolism nokuvuselelwa kwamaseli. Futhi, ulwandle lunomholi okuqukethwe kwe-polyunsaturated fatty acids omega-3 nezinye izinto eziningi ezibalulekile.
Ngaphezu kwalokho, inyama yale nhlanzi idietetic kakhulu futhi inenambitheka enhle enhle. Ukupheka kwezinhlanzi zasolwandle kuphepheni kuhhavini kwandisa ukusetshenziswa kwesidlo futhi kubaluleke kakhulu ngokuphathelene nezinye izifo ezishisayo.
Indlela yokupheka i-seabass kuhhavini epholiseni - iresiphi?
Izithako:
- isilwandle se-seabass - ucezu olu-1;
- ilamula - ucezu olulodwa;
- amafutha omnqumo (enye insizwa) - 20 ml;
- i-rosemary - igatsha eli-1;
- usawoti - ukunambitha.
Ukulungiselela
Ngaphambi kokulungiselela, qiniseka ukuthi ulungisa isidumbu senhlanzi ngokufanele. Nquma amahlombe nomsila bese ususa ama-insides nama-gill. Khona-ke, ulwandle luhlanza ngamanzi abandayo abomvu futhi lusuliwe cishe luomile ngendwangu yamaphepha noma amaphuphu.
Hlanganisa izinhlanzi ngosawoti, gcoba ngamafutha omnqumo bese wenze ngemuva kokunye okuhlangenwe nakho kwesigatshana, lapho sifaka khona i-lobe ye-lemon. Esikhathini esiswini sezinhlanzi zasolwandle sifaka i-sprig of rosemary bese sibopha inhlanzi ezinhlotsheni eziningana zesilwane.
Sifudumala kuhhavini kuya kuma-degrees angu-220, sichaza ulwandle olwandle futhi sinciphise izinga lokushisa ukuya kuma-degrees angu-180 ngalesi sikhathi.
Kuze kube nini ubhake i-seabass ku-foil kuhhavini?
Isikhathi esidingekayo sokubhaka i-sea in foil kuhhavini sincike kwisisindo senhlanzi ophekayo. Uma isidumbu sincane, kuyokwanela ukulungiselela kwayo imizuzu eyishumi nanhlanu kuya kwamashumi amabili. Ngesisindo senhlanzi esingaphezu kuka-600 amagremu, kubalulekile ukwandisa isikhathi ngemizuzu emihlanu kuwo wonke amagremu amahlanu amahlanu.
Indlela yokupheka i-seabass nemifino kuhhavini ku-foil?
Izithako:
- ulwandle - izingcezu ezimbili;
- lime - ucezu olulodwa;
- amafutha omnqumo (enye insizwa) - 55 ml;
- i-zucchini - 275 g;
- isitshalo seqanda - 275 g;
- Pepper e-sweet Bulgarian (mhlawumbe ebomvu) - 275 g;
- anyanisi obomvu - 150 g;
- utamatisi ophuzi - 5 g;
- i-curry - ukunambitha;
- umsila omnyama omnyama - ukunambitha;
- usawoti - ukunambitha.
Ukulungiselela
Izidumbu zasolwandle zikhulula emagqumeni, izigulane, futhi zibuye zinciphise umsila nomsila. Qinisekisa ukuthi uhlanza izinhlanzi emva kokukhishwa kwamanzi ngaphansi kwamanzi abandayo, cwilisa ngomshini wephepha, bese wenza izinto ezimbalwa ezingezansi emhlane.
Hlanganisa i-curry emnyama nomsila omuncu kanye nosawoti, izidumbu ezigcoba ezitholakala ngenhlanganisela ebabayo, bese ubeka ibhakwa lokubhaka, ulibeka ngaphambi kokulifaka. Ama-anyanisi abomvu ahlanzwa futhi anqunywe amathanga amancane. Ingxenye encane yayo igcwele isisu sezinhlanzi, kanti konke okunye kubeka ebhodini lokubhaka.
Yonke imifino ihlanzwa futhi isula isomile. Sinquma ama-marrows nama-eggplant ngamakagu, futhi silondoloza le pepper
Qinisekisa i-pan epilishi elingu-195 degrees ngamaminithi amathathu. Emaminithini ayishumi nanhlanu kamuva ususe ungqimba oluphezulu lwesithombe. Lokhu kuzokwengeza umbala omuhle.
Inhlanzi ekulungele ikhishwa epulangwe ngemifino futhi ijabulele. Siyaqiniseka, lesi sidlo ngeke sikushiye ukungabi nandaba futhi sizoba omunye wabathandekayo bakho.