in Maphikidwe

Kirimu wa Msuzi wa Paprika ndi Cod

zasinthidwa

5 kuchokera 7 mavoti
Nthawi Yonse 1 Ora 10 mphindi
N'zoona chakudya
kuphika European
Mapemphero 4 anthu
Malori 128 kcal
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zosakaniza
 

  • 500 g Tsabola wofiira
  • 1 wapakatikati Anyezi Wofiyira
  • 1 Garlic wa adyo
  • 2 tbsp Butter
  • 1 tbsp Phwetekere phwetekere
  • 1 onaninso shuga
  • 0,125 tsp Paprika ufa
  • 1 lita Msuzi wamasamba, nthawi yomweyo
  • 230 g Cod fillet
  • 1 gulu Katsabola katsopano
  • 2 tbsp Creme fraiche Tchizi
  • Mchere ndi tsabola

malangizo
 

  • Theka, pakati, sambani ndi kudula tsabola mu zidutswa zazikulu. Peel anyezi ndi adyo ndikudula zonse mu cubes zazikulu. Kutenthetsa supuni 1 ya batala mu poto yaikulu, sungani zidutswa za paprika, adyo ndi anyezi mmenemo. Onjezani phwetekere phala, kuwonjezera shuga ndi paprika ufa. Thirani mu msuzi, simmer zonse kwa mphindi 15-20.
  • Tsukani fillet ya cod ndi madzi ozizira, ikani zouma ndikudula pafupifupi 4 zidutswa zofanana. Kutenthetsa batala otsala (supuni imodzi) mu poto ndi mwachangu zidutswa za cod mmenemo kwa mphindi 1-1 mbali iliyonse. Nyengo ndi mchere ndi tsabola.
  • Finely kuwaza katsabola. Puree tsabola kirimu msuzi ndi blender. Nyengo kulawa ndi mchere ndi tsabola. Gawani msuzi pa mbale 4, ikani zidutswa za cod pamwamba, perekani ndi ma 2 dabs a creme fraiche ndikuwaza ndi katsabola.
Chinsinsi Sungani Chinsinsi

zakudya

Kutumiza: 100gZikalori: 128kcalZakudya: 8.7gMapuloteni: 10gMafuta: 5.9g
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Written by Ashley Wright

Ndine Registered Nutritionist-Dietitian. Nditangotenga ndikupambana mayeso a laisensi a Nutritionist-Dietitians, ndidachita Diploma mu Culinary Arts, motero ndinenso wophika wovomerezeka. Ndinaganiza zoonjezera laisensi yanga ndi maphunziro a zaluso zophikira chifukwa ndikukhulupirira kuti indithandiza kugwiritsa ntchito chidziwitso changa ndi mapulogalamu enieni omwe angathandize anthu. Zokonda ziwirizi ndi gawo limodzi la moyo wanga waukatswiri, ndipo ndine wokondwa kugwira ntchito ndi projekiti iliyonse yomwe imakhudza chakudya, zakudya, kulimbitsa thupi, komanso thanzi.

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