Umxholo weli nqaku la namhlanje, siza kulungiselela ukulungiselela intlanzi yasebukhosini ebizwa ngokuba yi-seabass kwaye siqwalasele indlela yokubhaka ngokufanelekileyo kwi-oven.
I-Seabass yintlanzi eyongezelelweyo yeentlanzi ngenxa yexabiso elincinci lamathambo kulo kwaye ngenxa yezakhiwo zalo ezincedo kunye neempawu ezintle.
I-Seabass inyama iqukethe iivithamini ze-A kunye ne-E, eziyi-antioxidants zendalo kunye nokukhuthaza ukukhula okukhutheleyo kweenwele kunye nezipikili, kunye namavithamini D kunye neK, ezibaluleke kakhulu kumzimba wethu, uxanduva lwe-metabolism kunye nokuvuselelwa kweseli. Kwakhona, ulwandle luyinkokeli kwinqulatho ye-polyunsaturated fatty acids i-omega-3 kunye nezinto ezininzi ezibalulekileyo.
Ukongeza, inyama yale ntlanzi idietetic kwaye inomdla ococekileyo. Ukupheka kwamanzi asebhantsini kwi-oven kwandisa ukusetyenziswa kwesitya kwaye kuyona nto ibalulekileyo ngokuphathelele kwezinye iindlela zonyango.
Indlela yokupheka i-seabass kwi-oven ephosa-iresiphi?
Izithako:
- isidumbu se-sea-1;
- i-lemon - i-1 piece;
- ioli yeoli (intombi engaphezulu) - 20 ml;
- rosemary - 1 isebe;
- ityuwa - ukunambitha.
Ukulungiselela
Ngaphambi kokulungiselela, qi niseka ukuba ulungiselele isidumbu seentlanzi ngokufanelekileyo. Nciphisa iifom kunye nomsila kwaye ukhuphe i-insides kunye neigill. Emva koko, ulwandle luhlanjululwe ngamanzi abanda abandayo kwaye lucima phantse lome ngephepha leshidi okanye i-napkins.
Ixesha leentlanzi ngetyuwa, ugcobe ngeoli yeoli kunye nokwenza emva kwemibandela eminqamle-nqanaba, apho sifaka i-lobes ye-lemon. Kwisisu esiselwandle sisifaka i-sprig ye-rosemary kwaye siyibophe intlanzi kwiindawo eziliqela ze-foil.
Sifudumala i-oven ukuya kuma-degrees angama-220, sichaze ulwandle olwandle kwaye sinciphise ukushisa ukuya kuma-degrees angu-180 ngeli xesha.
Kuze kube nini ukupheka i-seabass kwi-oven?
Ixesha elifunekayo lokubhaka i-seabass kwi-oven kuxhomekeke kubukhulu beentlanzi oziphekayo. Ukuba isidumbu sincinci, kuya kuba nokwanele ukulungiselela okokuqala kwishumi elinesibini ukuya kwimaminithi engamashumi amabini. Ngobunzima beentlanzi ezingaphezu kwe-600 gram, kubalulekile ukwandisa ixesha ngemizuzu emihlanu kuyo yonke amahlanu amagremu.
Indlela yokupheka ulwandle kunye nemifuno kwi-oven ephosa?
Izithako:
- i-seabass - 2 iziqwenga;
- i-lime - 1 piece;
- ioli yeoli (intombi engaphezulu) - 55 ml;
- zucchini - 275 g;
- isitshalo seqanda - 275 g;
- Ipepper yaseBulgaria enobumnandi (ngokukhethekileyo ibomvu) - 275 g;
- i-anyanisi ebomvu - 150 g;
- utamatisi ophuzi - 5 g;
- ikharari - ukunambitha;
- umsila omnyama omnyama - ukunambitha;
- ityuwa - ukunambitha.
Ukulungiselela
Izidumbu zaselwandle ziyanqumla kwi-guts, gills, kwaye zinqumle iimfesane nomsila. Qiniseka ukuba uhlambulule intlanzi emva kokugqithisa ngaphantsi komlambo wamanzi abandayo, cwina ngophawu lwephepha, kwaye wenze izinto ezimbalwa ezitshintshileyo ngasemva.
Hlanganisa i-curry emnyama emnyama kunye netyuwa, izidumbu ezigcobileyo ezitholakalayo kunye nomxube ococekileyo, uze ubeke iphepha lokubhaka, ulifake kuqala. I-anyanisi ebomvu ihlambulukileyo kwaye igalelwe iincinci ezincinci. Inxalenye encinci yayo igcwele isisu seentlanzi, kwaye ezinye zifakwa kwiphepha lokubhaka.
Yonke imifuno ihlanjululwa ize isule. Siyinqumle ama-marrow ne-eggplants ngeeks, kwaye silondoloza i-pepper
Qinisekisa i-pan kwi-oven ye-195 degrees ngemitha engamashumi amathathu. Emva kwemizuzu elineshumi elinesibhozo kususe uluhlu oluphezulu lwesipilisi. Oku kuya kwengeza umbala obalaseleyo.
Intlanzi ekulungeleyo ithathwa kwiplani kunye nemifuno kunye nokuzonwabisa. Siqinisekile, esi sidlo asiyi kukushiya ukungabandakanyeki kwaye siya kuba ngumnye wabathandekayo bakho.