Nutrition Highlights (pakushanda)
Calories - 257
Fati - 8g
Carbs - 19g
Puroteni - 27g
Nguva Yese 55 min
Prep 15 min , Cook 40 min
Kushumira 6 (1 kapu yakabikwa + 1 fillet)
Izvi zvisinganzwisisi zvinonzi tomato fennel zvinotora zvinonaka zvayo kubva kuProvencal herbs uye zvinonhuwira uye inobatsira zvikuru kune hove dzakabikwa chete. Yakapfuma uye inonakidza, yakadzika mu carbs , uye pasi pemamoriri mazana matatu pakushanda.
Iyo nyama yakanyanyisa yakawanda yakakwana yekushanda nemhando ipi zvayo yezvokudya zvegungwa (iyo inogona kufamba yakakura ne shellfish) uye inogona kuitwa nyore nyore mberi nekudzokorora paunenge ubika hove. Lemon peel yakawedzerwa kune tomato panguva yekubika inowedzera yakajeka machero machirwe anoita kuti ichi chikafu chive chakakosha muzhizha kana muchando!
Zvimwe
- 2 tablespoon mafuta omuorivhi + 1 kikapu yehove
- ¼ mukombe yakanyatsopiswa garlic
- 2 makapu maduku eiii
- 2 makapu maduku akaiswa fennel (anenge 1 bulb guru)
- 5 mazamu akawanda emon peel (anenge ½ lemon)
- 1 1/2 maaspuni Kosher munyu, akaparadzaniswa (3/4 teaspoon yezvokudya) ¾ teaspoon yehove)
- 1/4 mukombe wakaoma waini yakachena
- 5 makapu emakinini akaiswa tomate, hapana munyu wakawedzerwa
- 1.5 teaspoon yakaoma oregano + 1/2 teaspoon yehove
- 1 teaspoon fennel mbeu
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon pasi pasi tsvuku
- 6 mahwendefa matsva emuviri wako + 2 mapapiro makuru fresh rosemary, akasungirwa nekicheni twine
- 6 6-ounce fillets cod, rinsed uye patted yakaoma
- 1/8 teaspoon paprika
Kugadzirira
- Preheat oven kusvika 400F yehove.
- Wedzera mafuta kuhari yepakati uye udzore kupisa kusvika pakati. Wedzera garlic, fennel, uye anyezi uye nguva ne 3/4 teaspoon yemunyu. Ivhara kwemaminitsi gumi kusvikira anyanisi uye fennel inotanga kuderedza uye kutendeuka.
- Wedzera waini yakachena kuti uwedzere uye ubike imwe maminetsi maviri.
- Wedzera tomate, omori oregano, mbeu yefennel, garlic powder, anonic powder, lemon peel, uye pepper. Itai kuti musanganise. Wedzera thyme yakasungirirwa uye rosemary uye nyatsodzika mumarato musanganiswa.
- Rega simmer, yakafuridzirwa kana kuti yakafukidzwa zvishoma, yakadzika kwemaminitsi makumi matatu kusvika makumi mana kusvikira musanganiswa wakafanana nemamwe machunky tomato.
- Parizvino, gadzira chidimbu chekodhi pamapuranga kana pamapepa akabikwa. Bvisa rudipa rimwe nerimwe ne ½ teaspoon mafuta omuorivhi uye nguva neminwe yemunyu, pepper, oregano, uye paprika.
- Bika muhvini yephenekete kwemaminitsi gumi nemashanu kana kusvika hove dzinotanga kuputika nyore nyore neforogo.
- Kuti ushumire, kapu imwe kapu yamatori inokonzerwa nechepasi pebiya uye nzvimbo yakabika cod zvinyoronyoro pamusoro.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Iyi recipe inoshandisa kodhi asi chero hove yakachena yakachena ichaita. Shellfish inogonawo kunakidza zvinonaka-kunyangwe iri kunyorera shrimp kushumira kumusoro, kushumira nemhepo inoputika, kana kuwedzera kwavari zvakananga kumvura. Kana kuwedzera kune chikafu, ndinokurudzira kuwedzera imwe kapu yemvura kuitira kuti pane zvakawanda zvinogadzirirwa kubika gungwa.
Dorosi inoshandiswa inogona kushandiswa kana iri mumwaka, kana kushandiswa kusanganiswa kwemvura uye yakakonzerwa.
Kana iwe usingakwanisi kuwana nyuchi dzisina kukonzerwa nemakwenzi, usasiya munyu wakawedzerwa mumutsara kuti ugare wakaderera mu sodium .
Kana iwe uchida kuwedzerwa kuwedzera kwezvibereko kana kuti uchida kugadzira uyu wezvinomera, mbeu dzakagadziwa dzakagadzirwa zvinogona kuwedzerwa pazvinyorwa zveprotini uye fiber (kuwedzera mukati memaminitsi gumi ekupedzisira kubika).
Kubika uye Kushumira Mazano
Kana iwe usina jira rekicheni, rosemary uye thyme rinogona kuwedzerwa zvakananga kuhari asi zvingangova zvakaoma zvakare kuvabata kunze kwekushumira.
Iyo nyanya yemarato inogona kuitwa mazuva anoverengeka mberi uye inodzokorora muhari muhofu apo hove iri kubika.
Gadzirisa nefennel fronds (pamusoro pebhururi yefennel) yekutaura.
Idya iyi inoshandiswa zvakanakisisa nemhepo inopisa yakagadzika asi chengetai zvikamu mupfungwa kana uri kutarisa marashiro ako.