John Myers
ọdịnaya
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Efrata
- 1 nnukwu Nri salmon
- 1 nnukwu Karọt
- 1 Zukini
- 4 tbsp Tomato ihendori mere site na tomato ọhụrụ
- 1 ụyọkọ Eyịm mmiri ma ọ bụ eyịm mmiri
- 1 nnukwu Clove nke galik
- 1 Lemọn ọhụrụ
- 8 Tomato cherry ma ọ bụ tomato mmanya
- 1 ụyọkọ Ọhụrụ oregano
- 1 ụyọkọ Rosemary dị ọhụrụ
- Mmanụ oliv na basil
- Mmanụ ara ehi
- Bọta garlic
- Nnu nnu
- White wine
ntuziaka
- Kwadebe mgbede tupu ma tinye n'ime friji n'abali. Sachaa fillet salmon wee kpoo ya. Iberibe karọt na zukini dị nro, bee yabasị mmiri n'ime obere mgbanaka. Nkeji nkeji iri na ise nke garlic kloovu.
- Tiwapụ nnukwu mpempe akwụkwọ aluminom ma tinye ntụtụ mmanụ oliv na ya ma were ahịhịa fesa ya ntakịrị. Na-ekpuchi foil na ọkara nke mpekere karọt, ọkara nke mpekere zukini na ọkara nke mgbanaka yabasị. Tinye otu ngaji bọta ahịhịa na otu ngaji bọta galik n'etiti foil. Tinye salmon fillet n'elu (akpụkpọ ahụ gbadaa). Nnu na ose fillet nke ọma (ị nwere ike iji ndụdụ dụpuo fillet ahụ nke ọma ka ihe na-esi ísì ụtọ na-adọrọ mmasị). Ugbu a, jiri ihendori tomato gbanye n'elu salmon fillet, wee kesaa mpekere karọt fọdụrụnụ, mpekere zukini na mgbanaka yabasị nke ọma na fillet salmon. Belata tomato cherry ma kesaa ha nke ọma na salmon. Na-ekpuchi nke ọma na oregano na rosemary. Tinye otu ngaji bọta galik na otu ngaji nke ogwu ogwu n'elu fillet. Gbasaa 1 lemon wedges (ya na bee) na salmon, fesa ya na mkpọsa nke mmanya ọcha na otu mkpọ nke mmanụ oliv.
- N'echi ya: mpikota onu aluminom n'ime ngwugwu ka mmiri ọ bụla ghara ịgbapụ na ala. Tinye ngwugwu ndị ahụ n'ime oven nke akpọchapụrụ ọkụ n'ihe dị ka. 200 Celsius C n'elu na ala na-esi nri maka ihe dịka minit 30-35.
Nutrition
Na-eje ozi: 100gCalories: 73kcalCarbohydrates: 7.2gprotein: 1.5gAbụba: 4.1g
