John Myers
Contents
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Izithako
- 4 iinqununu Ukugcoba
- 1 Itswele
- 0,5 iqela Kancinci
- 0,5 iqela Dill
- 1 I-Lemon, i-organic
- 6 tbsp ibhotolo
- 1 tsp Ulwelo lobusi
- Ityuwa pepper
- I-paprika emnandi
- 4 Iifillet zePollack
- 2 Amaqanda abaMhlophe
- 150 ml Iwayini elimhlophe
imiyalelo
- Gcoba kakuhle i-toast ngezandla zakho. Dice itswele kakuhle. Sika imifuno. Gcoba i-zest ye-lemon kwaye ucofe ijusi.
- Nyibilikisa iipuniponi ezi-5 zebhotela epanini, gazinga i-anyanisi kunye ne-toast crumbs imizuzu embalwa, uvuselela ngezikhathi ezithile. Xuba ubusi, 5 tbsp yejusi yelamuni, ityuwa, ipepile kunye nomgubo wepaprika kwaye udibanise. Kwakhona yongeza imifuno. Susa esitovini uze uphole kancinci.
- Gcoba isitya se-ovenproof ngebhotolo eseleyo. Galela iwayini emhlophe kuyo. Beka iifayili zeentlanzi ecaleni komnye nomnye epanini. Ixesha ngetyuwa, ipepile kunye ne-lemon zest egayiweyo. Betha amaqanda amhlophe ade aqine kwaye asonge kwiimvuthuluka ezipholileyo. Sasaza yonke into kwiifillet. Bhaka kwi-oven eshushu ngaphambili kwi-rack ephakathi kwii-degrees ezingama-225 (okanye i-convection 200 degrees) malunga ne-25 - 30 imizuzu.
- Oku kuyalingana umz. irayisi okanye isaladi.
isondlo
Ukukhonza: 100gI khalori: 377kcalIiCarbohydrate: 3.1gIprotheni: 0.7gAmafutha: 37.3g
