Cuntadani waxaa loogu talagalay halibut halis ah oo la yareeyo khamriga cas cas, salmon, kalluun ama kalluun cad oo kale, laakiin hilibka halibut ayaa runtii isweydaarsaday. Ka dooro dhuuban (1 ½ ") filim ah oo loogu talagalay qashinka. Suugada waxaa laga dhigi karaa waqti ka hor sababtoo ah waxay si fiican u haysaa (dukaanka muraayadda dhoobada), taas oo tan ka dhigaysa xulasho aad u fiican oo xiiso leh.
Waxa aad u Baahantahay
- 4 filim halibut, qiyaastii 5 wiqiyadood mid kasta, maqaarka
- Saliidda badda iyo basbaas dhulka lagu daray
- 1 qaado shaandhayn qalalan de Provence (Geedka dhuxusha laga helo, macaan, basil, fennel, dabacaan iyo / ama lavender)
- 1 qaado saliid saytuun ah
- 2 qaado qaado malab fudud oo macaan ama sonkorta dabiiciga ah
- 1 riwaayadoodu waa kala badh
- 1 caleen yar yar
- 1 sprigemariji ah, qiyaastii 2 ½ injir oo dheer
- 2 1 koob oo khamri ah oo tayo fiican leh, sida naas-nacsiga ama samsignon cabarka
- 1/2 koob xoog leh
- suntan khudradeed ama
- maraq digaag
Sida loo sameeyo
- Diyaarso suugada: Geli malab, doot, caleen, cirridka roodhida, khamriga casaanka ah iyo maraq yar oo la yareeyay oo la yiraahdo birta qafiifka ah.
- Soo qaado isku dar ah karkarin, kareyso marmar.
- Iska yaree kulaylka ilaa dhexdhexaad, sii wad sii karinta, illaa dareeraha uu hoos u dhacay 1 koob oo jilbaha dhabarka qaado.
- Iska tuur hilibka, caleenta, iyo buste. (Tani waxay ka dhigtaa 1 koob, suugo ku filan 8-10 meeris.
- Inkastoo maraqa wax la kariyo, xilli xabbad halis ah oo hoose iyo hoose oo leh saliid, basbaas, iyo geedo yaryar.
- Iska ilaali saliida sayniska ee birta dhoobada ama farsamooyinka kale ee culus (ama saliida shidaalka ah ee saliidda dusha sare) dabka sare ee dhexdhexaadka ah.
- Ku rid foollada dusha sare ee kore, oo karsado ilaa 7 daqiiqadood, ilaa dahab qotodheer.
- Dareeraha u rog dhinaca dhinaca maqaarka oo sii kariyo 6-7 daqiiqo dheeraad ah, ilaa labada dhinacba dahab ah oo kalluunka la kariyo.
- Filimada iyo qashinka leh Suugaanta Yar ee Wabka Yar.
- Waxaad qurxisaan digaagga cusub ee rosemary ama caleemo talyaani ah.
Copyright 2009 by Jen Hoy
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 348 |
| Total Fat | 6 g |
| Fatuurad la ruxay | 1 g |
| Fat | 3 g |
| Kolestarool | 85 mg |
| Sodium | 287 mg |
| Carbohydrateska | 13 g |
| Fiber diirran | 1 g |
| Protein | 33 g |