John Myers
Zamkatimu
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zosakaniza
- 4 Sea bass fillet
- 8 magawo nyama yankhumba
- 1 tsp Fennel mbewu
- Salt
- Tsabola
- Mafuta a azitona okazinga
- 800 g Mbatata zokoma
- 3 tbsp Mafuta a azitona
- 3 tbsp Mango chutney
- 2 Zomera za organic
- 1 Burokoli
- 3 tbsp Msuzi wa soya
- 1 Tsabola wofiira
- 1 Mandimu
- Honey
- 2 zimayambira Masamba a coriander odulidwa
malangizo
- Mbatata yosenda: Peel ndi kutsuka mbatata ndikudula zidutswa zofanana. Dulani mandimu a organic ndikuphika ndi mbatata m'madzi amchere kwa mphindi 20. Kenaka tsanulirani madzi, finyani mandimu ndikuchotsani. Onjezerani mango chutney, theka la chilli ndi mafuta a azitona, phatikizani ndi mchere, pindani mu coriander. Mabasi am'nyanja: sambani ma fillets, pukutani. Pewani mbewu za fennel. Nyengo nsomba ndi mchere, tsabola ndi fennel ndi mwachangu POKHA pa khungu mbali (ndiye izo zidzakhala zabwino ndi crispy) mu mafuta pa sing'anga kutentha. Ikani magawo a nyama yankhumba mu poto. Broccoli: Tsukani broccoli, kudula mu florets ndikuphika m'madzi amchere mpaka mutaluma. Sakanizani msuzi wa soya ndi madzi a mandimu imodzi, kuwaza theka la chilli mu zidutswa zing'onozing'ono, kuwonjezera ndi nyengo ndi uchi. Mwachidule sungani maluwa a broccoli. Konzani zigawo zonse. (Fry the sea bass komaliza kwambiri, kotero kuti khungu likadali labwino komanso crispy likaperekedwa.)
zakudya
Kutumiza: 100gZikalori: 144kcalZakudya: 15gMapuloteni: 2.5gMafuta: 8.1g
