Phakathi kwezinhlanzi eziningi esingazijabulela, i-sea bream igqama njengenye yezintandokazi ngenxa yenyama yayo. ithenda y namanzi. Ngaphezu kwalokho, ilungele ukupheka at ihovini, indlela ethuthukisa ukunambitheka kwayo kwemvelo. Kulesi sihloko sibonisa indlela yokulungisa i-exquisite okugazingiwe sea bream nge zucchini kanye cherry utamatisi, inketho enempilo, ehlwabusayo futhi elula yokwenza.
Imfihlo yale recipe ilele ekuhlanganisweni kwe izithako ezintsha nangokulungiselela okulula kodwa okusebenzayo. Ukusetshenziswa kwenhlanganisela kagalikhi, iparsley nelamula kunikeza ukuthinta ubukhulu eguqula ipuleti libe yi-a ukujabula. Ngaphezu kwalokho, ukuhambisana nemifino, njenge-zucchini, u-anyanisi namazambane, kuhambisana ngokugcwele nalesi sidlo, okwenza kube nokulinganisela futhi kugcwele izakhamzimba.
Izinzuzo ze-sea bream nemifino egazingiwe
I-Sea bream inhlanzi emhlophe enamafutha amancane. ama-kilojoule futhi ucebile amaprotheni Ikhwalithi ephezulu, ilungele labo abafuna ukugcina ukudla okulinganiselayo. Iqukethe i-Omega-3 fatty acids, enenzuzo empilweni yenhliziyo nemithambo yegazi, ngaphezu kokuba umthombo amavithamini kusuka kuqembu B, i-phosphorus ne-potassium.
Ngokwengxenye yabo, imifino efana ne-zucchini notamatisi we-cherry inothile antioxidants, amavithamini kanye namaminerali. I-Zucchini ihlinzeka i-fiber futhi inama-kilojoule amancane, kuyilapho utamatisi ucebile nge-lycopene, i-antioxidant elwa nama-radicals mahhala. Lesi sidlo, ngakho-ke, a ukuqhuma ukunambitheka kanye nempilo.
Izithako ezidingekayo zokwenza iresiphi
Ukwenza le recipe yabantu ababili, uzodinga izithako ezilandelayo:
- I-sea bream yababili evulekele ukugazingwa
- 1 amazambane amakhulu
- 1 anyanisi ophakathi
- 1/2 zucchini
- 10-12 utamatisi we-cherry
- I-2 clove kagalikhi
- 1 ithisipuni parsley fresh oqoshiwe
- I-lemon engu-1 (sizosebenzisa kokubili ijusi nezingcezu)
- Amafutha omnqumo e-virgin angeziwe
- Usawoti kanye nopelepele omnyama ukunambitha
Ukulungiselela isinyathelo ngesinyathelo
Landela le miyalo ukuze ulungise i-sea bream yakho ethosiwe nge-zucchini notamatisi we-cherry:
- Ukulungiswa kwangaphambili kwemifino: Hlanza futhi usike amazambane abe yizicucu ezincane kanye no-anyanisi abe yimichilo ye-julienne. Sika i-zucchini zibe izingcezu eziwugqinsi ophakathi. Kulungele amafutha esitokisini esikhulu bese upheka amazambane no-anyanisi phezu kokushisa okuphakathi nendawo kuze kuthambe. Bese wengeza i-zucchini bese upheka eminye imizuzu emihlanu.
- Ukuhlanganiswa kwethreyi: Gcoba imifino bese uyibeka esitsheni esiphephile kuhhavini, wenze isisekelo somfaniswano.
- Lungiselela i-mash: Esigodini, shaya i-garlic eqoshiwe kanye ne-parsley, ingcosana kasawoti kanye nopelepele. Engeza izipuni ezimbili zamafutha omnqumo kanye ne-splash yejusi kalamula, uhlanganise kahle kuze kube yilapho uthola unamathisele we-homogeneous.
- Lungiselela i-sea bream: Beka i-sea bream evulekile phezu kombhede wemifino. Sabalalisa ingxube ngaphakathi, ugcine kancane ukuxubha ngaphandle. Bese, vala i-sea bream, yenza ama-diagonal amathathu ukusikeka esikhumbeni bese ubeka izingcezu zikalamula emasikeni.
- Engeza utamatisi we-cherry: Gcoba utamatisi wama-cherry ngommese ukuze angaqhumi ngesikhathi upheka bese uwabeka eduze kwezinhlanzi.
- Ukupheka kuhhavini: Shisisa ihhavini ukuze 180 ° C. Faka isidlo bese ubhaka imizuzu engu-20-25, uhlola ukuthi i-sea bream iphekwe kahle. Isibonakaliso esicacile ukuthi inyama iwela kalula ngemfoloko futhi iso limhlophe.
Amathiphu namasu omphumela ophelele
Ngezansi, sikushiyela amathiphu okwenza iresiphi yakho ibe yimpumelelo:
- Khetha inhlanzi entsha: Ukusha kwe-sea bream kwenza umehluko ekunambithekeni kokugcina. Izinhlanzi ezintsha zinephunga elipholile, elimnandi, amehlo akhanyayo, nenyama eqinile.
- Sebenzisa amafutha omnqumo amahle: Amafutha omnqumo engeziwe athuthukisa ukunambitheka kwesitsha futhi anikeze izakhiwo ezinempilo. Ungayeqi ikhwalithi.
- Linga ngezinongo: Nakuba le recipe isebenzisa i-mash yendabuko, ungayenza ngokwezifiso ngokungeza amakhambi afana ne-rosemary, i-thyme noma ukuthinta i-paprika emnandi.
- Okuhambisana: Ungahambisana nalesi sidlo ngefayela le- isaladi yamazambane eyosiwe ukwengeza izinhlobonhlobo eziningi etafuleni.
Le iresiphi ye-sea bream ethosiwe nge-zucchini nama-cherry inketho ehlanganisa ukunambitheka, impilo kanye nokulula ezingxenyeni ezilinganayo. Kungakhathaliseki ukuthi kuyisidlo sakusihlwa esikhethekile noma imenyu enempilo yaphakathi nesonto, lesi sidlo asinqobi nje ngokubukeka kwaso, kodwa futhi nokuhlukahluka kwaso nokulinganisela. Qhubeka futhi uyilungiselele futhi ujabulele ukuqhuma kwama-flavour aseMedithera etafuleni lakho.