John Myers
Mukati
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Ingredients
- 4 Sea bass fillet
- 8 zvimedu bhekoni
- 1 tsp Mbeu dzeFennel
- munyu
- mhiripiri
- Mafuta omuorivhi kufrying
- 800 g Mbatatisi inotapira
- 3 tbsp Olive mafuta
- 3 tbsp Mango chutney
- 2 Organic limes
- 1 Broccoli
- 3 tbsp Sosi sosi
- 1 Red chilli pepper
- 1 ndimu
- uchi
- 2 madzinde Yakachekwa coriander greens
Instructions
- Mbatatisi yakakanyiwa: Peenura uye sukurudza mbatatisi uye ucheke kuita zvidimbu zvakaenzana. Cheka organic limes uye gadzira pamwe nembatatisi mumvura ine munyu kwemaminitsi makumi maviri. Zvadaro wodira mvura, svina marimu uye bvisa. Wedzera mango chutney, hafu yechilli nemafuta emuorivhi, simbisa uye kurunga nemunyu, peta mucoriander. Mabhesi egungwa: geza mafiritsi, pat yakaoma. Gaya mhodzi dzefennel. Nyora hove nemunyu, mhiripiri uye fennel uye fry CHETE padivi reganda (zvino zvichava zvakanaka uye crispy) mumafuta emuorivhi pamusoro pekupisa. Isa zvimedu zvebhekoni mupani. Broccoli: Shamba broccoli, cheka mumaruva uye ubike mumvura ine munyu kusvikira yakasimba kusvika pakuruma. Sanganisa soy muto nemuto wemononi imwe, gurai hafu yechilli muzvidimbu zvidiki, wedzera uye mwaka neuchi. Muchidimbu marinate iyo broccoli florets. Ronga zvikamu zvose. (Fry the sea bass kekupedzisira, kuitira kuti ganda richiri rakanaka uye crispy kana rinoshandiswa.)
udyo
Kubatira: 100gCalories: 144kcalCarbohydrate: 15gMapuroteni: 2.5gMafuta: 8.1g
