Nutritionists amanena kuti nsomba ayenera kudyedwa nthawi zambiri kuposa nyama. Ndipo kuti chikhale chokoma komanso chothandiza, ndibwino kuti musafulumire, koma kuphika. Ndi zokoma bwanji kuphika haddock mu uvuni, werengani pansipa.
Haddock, ankaphika mu uvuni ndi masamba
Zosakaniza:
- mtembo wa haddock - chidutswa 1;
- anyezi - 200 g;
- biringanya - 200 g;
- phwetekere - 150 g;
- Parmesan - 70 g;
- cilantro wobiriwira ndi parsley;
- mafuta a azitona - 60 ml;
- lemu - kotala;
- tsabola wakuda wakuda;
- mchere.
Kukonzekera
Tidzakhala tcheru, kuyeretsa, kudula zipsinjo ndi zanga. Timayambitsa nsombazo ndi mchere, kuwaza madzi a mandimu, ndipo m'mimba timayika pansi. Ndibwino kuti mukuwerenga Yelingani yotsuka imadulidwa mu cubes yaikulu. Pakani poto, perekani theka la mafuta a maolivi, ikani anyezi, mudulire mu mphete zowonjezera, timadutsa mphindi zisanu kuti tiwonetsere. Kenaka yikani biringanya ndi tomato akanadulidwa. Muziganiza ndi kuphika chifukwa cha mphindi zisanu, kuyambitsa zonse. Pambuyo pa zamasamba zimatulutsa madzi, kuwonjezera moto ndi mphodza kwa mphindi zisanu. Mafutawa amatsitsidwa ndi mafuta otsala, timaika nsomba ndi ndiwo zamasamba mmenemo. Pa madigiri 200 kwa mphindi pafupifupi 40 kuphika. Kwa pafupi maminiti asanu usanadye chakudya, timadula mbale ndi tchizi.
Chinsinsi cha haddock yophika
Zosakaniza:
- haddock - 1 makilogalamu;
- tchizi wolimba - 50 g;
- mkaka - 200 ml;
- mayonesi - 5 tbsp. makuni;
- anyezi - 300 g;
- mafuta a masamba - 20 ml;
- mchere;
- zokonda nsomba - 1 tbsp. supuni.
Kukonzekera
Timatsuka nsomba, timatenga mtunda ndi mafupa. Nyama yanga ndi kudula muzidutswa tating'ono ting'ono. Fomuyi imayaka mafuta ndi kuyikapo. Sakanizani mayonesi ndi zokometsera ndi chifukwa kusakaniza mafuta nsomba. Fukani nsomba ndi mphete za anyezi, ndikutsanulira mkaka. Tchizi zitatu pa grater ndi kugona pamwamba pa nsomba. Kuphika kwa mphindi pafupifupi 40 pa madigiri 190. Fichi ya Haddock, yophikidwa mu uvuni, ikhoza kutumikiridwa ndi mpunga kapena mbatata yophika.
Haddock, Wophika mu uvuni ndi mbatata
Zosakaniza:
- zolembera za haddock - 1 makilogalamu;
- tomato watsopano - 2 ma PC;
- mbatata - 2 kg;
- mchere;
- zokondweretsa nsomba;
- tchizi - 220 g;
- mafuta odzola nkhungu;
- mayonesi - 80 g.
Kukonzekera
Anasungunula mydock yanga ndi madzi ozizira, owuma pang'ono ndikudulidwa mu magawo. Zilengeni iwo, pritrushivaem nyengo yokhala nsomba, sakanizani ndi kupereka mphindi 20 kuti muime. Pakali pano, peel mbatata ku peel, nutsuka ndikudulidwa magawo oonda. Ife tinadula tomato mu magawo oonda. Mafutawa amawathira mafuta, timafalitsa pafupifupi theka la mbatata yophika, mchere ndi tsabola. Kenaka timayika zidutswa za nsomba, kuziika pafupi ndi tomato, ndikuikiranso mbatata. Timayika mayonesi. Kuphika kwa mphindi 25 mu uvuni wabwino, kenaka perekani ndi tchizi ndi kuphika mpaka kufiira.