I-Hake eqoshiwe ngemifino: I-recipe elula

Noma iyiphi inhlanzi iqukethe ama-micronutrients amaningi namavithamini asebenzayo emzimbeni wethu. Kunconywa ngokukhethekile ukuba udle izinhlanzi izitshalo kulabo abamane banamathele ekuneni okunempilo noma ngezizathu zezempilo baphoqeleka ukuba bahlale ekudleni okukhethekile. Phakathi kwazo zonke izinhlobo ezihlukahlukene zezitsha, inhlanzi yesobho kanye nemifino iyathandwa kakhulu . Heck noma i-tilapia yiyona ndlela engcono kakhulu kulokhu. Inhlanzi enemhlophe emhlophe ibhekwe njengento enhle, ecebile ezintweni ezinomphumela omuhle emzimbeni womuntu.

I-sweet cod kunazo zonke

I-Heck ingabizwa ngokufanele ngokuthi inhlanzi enhle kunazo zonke, enomsoco futhi ewusizo ehlobene nomndeni we-cod. Okuqukethwe kwe-caloric yale nhlanzi yi-86 kilocalories kuphela ngamagremu ayikhulu womkhiqizo. Vumelanisa, izibalo ezimnandi kakhulu kulabo abagcina ukudla nokubala amakholori. Ngaphezu kwalokho, inhlanzi iqukethe inani elikhulu le-calcium, i-phosphorus, i-potassium, insimbi nezinye izinto eziningi eziwusizo zetafula labo lezikhathi.

Namuhla sikunikeza iresiphi ye- hake esetshenzisiwe nemifino, abanikazi abayoyithandayo ngokusheshisa kwabo futhi kulula ukupheka. Enye inkulu enkulu yale nhlanzi iqukethe inani elincane lamathambo. Futhi, inyama yezinhlanzi kalula ihamba emathanjeni, uma kudingekile ukwenza izibopho. Lesi sidima se-hake sizosiza omama abasha, izingane zabo ziqala ukudla izinhlanzi.

Inhlanzi e-Braised nge utamatisi nemifino

Kunezinketho eziningi zokupheka ukudla. Kodwa, njengoba abesifazane besifazane abanolwazi bethi, wonke umuntu kufanele athole okuqakathekile okuzokwenza inhlanzi evamile ye-banal ibe yinhle kakhulu yamakhemikhali e-culinary. Namuhla sizopheka i-hake enezinyosi. Okugqamile kwalesi sidlo kuzoba yi-rosemary. Izokwenza njengesixhumanisi phakathi kwezinhlanzi ezimhlophe ezimhlophe nokunambitheka okukhulu kwetamatisi.

Isivuno somkhiqizo esidingekayo:

• Hake (noma noma iyiphi enye inhlanzi emhlophe) - isigamu se kilogram.
• Utamatisi ujusi - 400 ml.
• 30 amagremu kafulawa wekolweni.
• Inhloko eyodwa ye-anyanisi.
• A pair of clove sikagalikhi.
• Isanqante esisodwa esikhulu.
• Igatsha le-rosemary.
• Usawoti yi-pinch.
• Umhlabathi we-Pepper omnyama noma obomvu (ukunambitha).

Inqubo yokupheka

Isigaba sokuqala sokulungiselela ukulungiselela izinhlanzi. Inketho efanele - ifolthi. Kodwa uma unenhlanzi enhle, uvele uthathe izingcezu ezincane, umphumela uzoba kuhle kakhulu. Ngakho-ke, izinhlanzi kufanele zigawulwe, okuncane kunomunyu nosawoti. Ungangezela izinkinobho zakho ezizithandayo zezinhlanzi. Ukuze i-hake enezinyosi nemifino iguqulwe ukuze igcwale ukunambitheka, kufanele ifakwe nge-seasonings. Uma usika izinhlanzi, uzinikele, uzinike "ukuphumula" okuncane. Ukuqamba amaminithi amahlanu kuya kwesikhombisa, inhlanzi izoba negcwele izinongo futhi iyoba khona kakhulu ekuphekeni.

Sishisa ipani lokuthosa ngokufaka izinkezo eziningana zemifino noma yamafutha omnqumo. Ngesikhathi amafutha eshisa, gcwalisa izingcezu zofulawa. Ukuwagcoba kufanele kube kusuka ezinhlangothini ezimbili kuze kube yilapho uthola ikhasi elimnandi elihle.

Njengoba senze isinqumo sokupheka i-hake esitotshwe ngo-utamatisi nemifino, isigaba sesibili sizoba ukulungiselela izaqathe kanye anyanisi. Ama-anyanisi anconywa ukuba anqume ama-semirings amakhulu, futhi izaqathe - imibuthano. Abanye abantu abayithandi ukunambitheka kwamaqathi asezinyosi. Kulesi simo, ungakwazi ukumane usihlile ku-grater enkulu. Uzobe esesidlweni, kodwa angeke abe phezu kwaso ngothando lwakhe.

Khipha izinhlanzi ze-pan, faka ibhotela elincane kanye nemifino ka gazinga. Ukuze izaqathe kanye anyanisi, engeza ugarlic uthathe iziqephu ezinkulu. Lapho okugcokiwe kuphekwe, engeza izinhlanzi zethu kuwo. I-fish Stew kufanele ibe sejusi yetamatisi. Zithulule epanini lokuthosa, engeza i-sprig ye-rosemary, uyimboze ngesembozo bese ulinda imizuzu engu-20-30.

I-hake enezinyosi nemifino ilungiswa ngokushesha, njenganoma iyiphi enye inhlanzi. Isikhathi sokupheka sizoxhomeka ngobukhulu bezinhlanzi nezinhlanzi zemifino yokulahla. Kodwa kunoma yikuphi, isikhathi sokupheka esijwayelekile ngeke sidlule isigamu sehora.

Ngendlela, uma ungenayo le mizuzu engama-30, i-multivarker ifika njalo ukusiza abendlukazi. Kulesi simangaliso sezobuchwepheshe, inhlanzi edotiwe nemifino iphekwe umyalelo wokuphakama okusheshayo, futhi akudingeki uqaphe ukulungiswa, okulula kakhulu.

Nalokho ongathumela

Izitsha zezinhlanzi zihle futhi zihlangene ngokuphelele nganoma yiziphi izitsha zangasese. I-hake enezinyosi nemifino yiyona isidlo sakusihlwa esiphelele. Kodwa uma ufuna ukwenza kube ne-kakhudlwana okuncane okunomsoco futhi ophezulu (isibonelo, ngaphandle kwesidlo sehlangothini uzidla wena, futhi ukhonza isidlo esiseceleni kumyeni wakho ongahlali ekudleni okunjengawe), bese ukhonza inhlanzi ngelayisi elibilisiwe.

Futhi izitsha zokudoba amazambane afanelekile afanelekile, ziphekwe ngesitshalo seqanda noma i-zucchini. Inhlanganisela enhle kakhulu itholakala uma ukhonza izinhlanzi ezinamahlathini ngesaladi esisha ephuma kuma-peas, ubhontshisi, i-parsley, i-pepper yaseBulgaria enomnandi.

Ungesabi ukuzama. Amazambane ahlambulukile, yiqiniso, yizintandokazi ezingabonakali phakathi kwama-garnishes. Kodwa-ke, ochwepheshe ekuphekeni bancoma ukuthi bayifake esikhundleni salo okusanhlamvu (okusanhlamvu, irayisi, i-millet, njll) noma i-pasta. I-spaghetti, njenganoma yimuphi omunye uhlobo lwe-pasta, ihlangene ngokuphelele nezinhlanzi nezilwane zasolwandle.

Bon appetit!