Waa kuwan soo socda kalluunka iyo kalluunka! Caleenta baradhada oo baraf ah iyo dharka tiyaatarka Talyaaniga ku dar dhadhanka iyo dhadhanka dhadhanka ah ee laysku daro kalluunka cad. Cod, haddock ama pollock waa noocyada kalluunka ee ugu fiican si ay ugu isticmaalaan qandadan.
Ogsoonow in wakhtiga wax lagu karsado uu ku xiran yahay dhumucda qashinka; Lakabka 1-inch ayaa qaadan doona qiyaastii 8 illaa 10 daqiiqo. Waqtiga cuntadaada ku habee si habsami leh loogu talogalay qandhooyinka qaro weyn ama qafiif ah.
Kalluumeysiga kalluunka ee kalluunka badan
- Baked Panko Kalluun xoqan
- Baked Sole Iyadoo Mango
- Baked Haddock Fillets leh Dharbaaxo
- Bakteeriga la dubay ama Sole leh Lemon
Waxa aad u Baahantahay
- 2 rodol oo laysku daro kalluunka, sida codka ama haddock
- 1/2 koob oo loo diyaariyey dharka saladhka Talyaaniga
- 1 koob oo baradhada baradho la jajabiyey
- 1/2 koob oo si fiican u dillaacsan jiiska Cheddar
Sida loo sameeyo
- Isku day inaad foorno ilaa 500 °.
- Kalluunka ku dar dharka salad. Ku rid saxanka dubista ee greased ee lakabka keliya, dhinaca maqaarka hoos.
- Isku darka bataatada iyo jiiska; ku rusheeyaan kalluunka. Dubo 10 ilaa 15 daqiiqo, ama ilaa kalluunka si sahal ah u duubo marka la baaro fargeeto.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 263 |
| Total Fat | 8 g |
| Fatuurad la ruxay | 4 g |
| Fat | 2 g |
| Kolestarool | 105 mg |
| Sodium | 480 mg |
| Carbohydrateska | 9 g |
| Fiber diirran | 0 g |
| Protein | 37 g |