I-COD FILLET ENAMAGILEBHISI

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Imikhiqizo:

i-cod fillet (halibut ingathathwa) - 0.5 kg;
amagilebhisi amhlophe angenambewu - 100 g;
ufulawa wokusanhlamvu okugcwele - 2 tbsp. l.;
umhluzi wenkukhu ongafuthelanga futhi ongagugi - inkomishi yekota;
isipuni sejusi kalamula;
ubisi lwe-skim - inkomishi ¾;
yokudla imajarini - 1 tbsp. l.;
newayini elimhlophe elomile - inkomishi yekota;
ukunambitha usawoti wasolwandle kanye nopelepele omnyama womhlabathi.

Ukupheka:

I-Cod yinhlanzi ethambile, ngakho-ke udinga ukuyiphatha ngokucophelela. Hlambulula izingcezu ze-fillet, zomile, zifakwe epanini, ufafaze usawoti kanye nopelepele.
Hlanganisa iwayini, isitoko, ulamula. Thela i-sauce ephumayo, faka umlilo omncane bese ubila imizuzu engu-15, uhlele eceleni.
Cibilikisa imajarini esitofini, ususe ekushiseni, uvuse kufulawa. Faka futhi esitofini futhi, uthele emfudlaneni omncane ngobisi olushukumisayo.
Thatha isidlo sokubhaka esifanelekile, uthele ujusi owaphuma lapho kuhambisa amakhodi. Beka inhlanzi efanayo lapho (ngokucophelela).
Sika amagilebhisi abe ngama-halves, uma kukhona imbewu, susa. Beka amagilebhisi ezinhlanzini, ubhake kuhhavini ngaphezulu kokushisa okuphakathi imizuzu emi-5, inhlanzi kufanele ibe nsundu kakhulu.

It kuvela 4 servings. Ukusebenza ngakunye kungama-180 kcal, ama-25 g wamaprotheni, ama-4 g wamafutha, ama-8 g wama-carbohydrate. Ngokuya kobunzima bokudla, imifino entshontshiwe ingafakwa njengesitsha esisehlangothini.

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