Haddii aad rabto aragti madow, ku dheji dusha sarreeya ee qulqul wanaagsan si aad u sarreeya illaa 1 daqiiqo ka hor dubista, iskana daa ilaa 2 daqiiqo wakhtiga dubista.
La xiriira
Baked Halibut iyo Parmesan Crumb Topping
Baked Halibut leh Suugo Caano ah
Waxa aad u Baahantahay
- 1 1/2 illaa 2 rodol halibut lakab (jarjar qaybaha 6- ilaa 8-wiqiyadood)
- cusbo dhadhan
- basbaaska madow si ay u dhadhamaan
- 2 qaado shaah
- Cagaarka ubaxa
- 1 qaado oo ah paprika (macaan)
- 1/2 qaado shaah
- 1/4 qaado shaah ah
Sida loo sameeyo
- Kuleylka foornada ilaa 400 F una dhig foornada foornada ee foornada. Khariidad ku dhaji weel leh saliid iyo dufan leh saliid saytuun ah.
- Ku nadiifi weelka halibut iyo qalalan. Xayeysiis mar walba ku shub saliid saytuun ah oo khudradda cusbo ku rushee milix iyo basbaas.
- In baaquli baaqi ah, isku daraa maaddooyinka haray. Ku dhaji dusha sare ee laysugu wada khafiifka ah ee isku dar ah, ama ku dar riitada haddii aad jeclaan lahayd kalluun aad u khafiif ah.
- Ku dar digsiyada ku jira digsiga dubista ee loo diyaariyey, dhinaca kore. Kareey halibut 10 ilaa 12 daqiiqo, ama ilaa inta lakabyo la kariyo (wakhti yar ka yar haddii aad xiirto dushooda ka hor dubista).
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 475 |
| Total Fat | 27 g |
| Fatuurad la ruxay | 10 g |
| Fat | 12 g |
| Kolestarool | 172 mg |
| Sodium | 193 mg |
| Carbohydrateska | 1 g |
| Fiber diirran | 0 g |
| Protein | 54 g |