Cuntadan fudud ee casaan-gaaban ayaa la dubay iyadoo isku dhafan oo fudud oo toon ah, subagga, eeyaha la cuni jiray, iyo jiiska Parmesan.
American Heart Association waxay ku talineysaa in la cuno kalluunka kala duwan ugu yaraan laba jeer toddobaadkii, iyo cunto kariyaha cas ee casaanka ah waa doorasho aad u fiican ee cunto caafimaad leh. Inkastoo aysan sida ugu sarreeya u lahayn omega-3 dufanka astaamaha ah, waa ilo wanaagsan. Qaar ka mid ah beddelka wanaagsan ee mashiinka gaduudan ee saxankaan ku jira waxaa ka mid ah haddock, diidmo, codka madow, ama bass bawdada.
Macmacaanka snapper-ka ee casaanka ah ayaa si fudud loo labanlaaban karaa ama saddex jeer ayaa loo cunaa cuntada qoyska.
Waxa aad u Baahantahay
- 2 qandhooyin casaan ah, qiyaastii 6 ilaa 8 wiqiyadood
- 4 qaado oo sabdo ah
- 1 dhar isku dhafan
- toon, la jarjaray ama duqeeyey
- 3 ama 4 dhibco Suugo Waafaqsan
- 1/2 qaado shaah
- Kooloojinta ama Cajun xilligaas, ama adigoo ku jira xawaashka aad jeceshahay, milixda
- 1/8 qaado shaah cusub oo basbaaska madow
- 1 ilaa 2 qaado oo duqadda gawaarida ah
- dhir
- 1 qaaddo shiilan oo la barafeeyey ama la qaboojiyey
- chives, optional
- 3 illaa 4 qaado
- xayawaanka roodhida ah ee caadiga ah ama la kariyay
- 2 qaado oo farmaajo ah oo jajab ah oo jiiska leh, oo dooran leh
Sida loo sameeyo
- Kuleylka foornada ilaa 400 F.
- Ku rid baakadaha nacfiga ku jira weelka wax lagu dubo oo lagu buufiyay buufin leh bakteeriye-karis ah.
- In skillet ah, subagga sunta leh dhoobo, Suugo Worcestershire, Isbeddelka dhirta Cawska, basbaas, dhir, iyo chives, haddii loo isticmaalo. Isku kari ilaa kulayl yar ilaa 2 daqiiqo, kaliya inaad isku dhajiso dhadhan.
- Nadiifi labada dhinac ee kalluunka kalluunka leh subag iyo geedo kulul.
- Ku dar xalka macmacaanka leh ee isku dhafka subagga leh iyo jiiska Parmesan, haddii la isticmaalo; ku dul rusheeyaa daboolka.
- Dubo foornada preheated ee ku saabsan 12 daqiiqo, taas oo ku xidhan dhumucda ee laysugu wada naqshadda cas. Kalluunku wuxuu noqon doonaa mid dhoobo ah oo si sahal ah ugu foori kara fargeeto goorta la qabanayo.
Talooyin kala duwan
- Si aad u tijaabiso kalluunka siistarka, ku rid fargeeto qaybta ugu weyn ee bacda. Waa inay si sahlan u daadiyaan.
- Isticmaal kalluun cad oo khafiif ah oo ku jira qadiidka. Tilapia, haddock, busto, iyo cod ayaa ah doorashooyin wanaagsan.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 653 |
| Total Fat | 28 g |
| Fatuurad la ruxay | 15 g |
| Fat | 8 g |
| Kolestarool | 168 mg |
| Sodium | 1,569 mg |
| Carbohydrateska | 36 g |
| Fiber diirran | 1 g |
| Protein | 62 g |