John Myers
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Izithako
Yeentlanzi:
- 1,5 kg Ifillet emhlophe
- 1 IPc. Itswele elikhulu
- 2 IPc. Iziciko zegalikhi
- ijinja
- 1 IPc. Ipepile yeChili
- 2 tbsp ioyile
- 2 tbsp amanzi
- Ioyile yokuqhotsa
Ngesosi ye-okra:
- 400 g Iipodti zeOkra
- 1 iqela Amatswele asentwasahlobo amatsha
- 4 IPc. Itumato enkulu
- 1 iglasi Isitokhwe semifuno
- 0,5 iglasi Iwayini elimhlophe
- 2 IPc. Iziciko zegalikhi
- 1 IPc. Ibhalbhu yeFennel
- 2 IPc. Chili pepper
- ITyuwa kunye nepepper
- 1 songe iswekile
- 2 tbsp Unamathisele utamatisi
Ngeebhatata:
- 500 g Iitapile ezimnandi
- ITyuwa kunye nepepper
- Ioyile yokuqhotsa
Ukwenzela i-cassava puree:
- 500 g Icassava entsha
- 100 ml Ubisi lweKoconut
- 100 g ibhotolo
- ITyuwa kunye nepepper
imiyalelo
- Sika i-fish fillet ibe ngamaqhekeza amancinci / izilayi kwaye uyibeke kwisitya. Puree itswele, igalikhi, ijinja, ioli kunye namanzi. Hlanganisa yonke into kunye nentlanzi kunye nexesha ngetyuwa, ipepper kunye ne-paprika powder. Fry intlanzi kwioli encinci ye-3-5 imizuzu, uze upheke kwi-oven imizuzu eyi-10 ukuya kwe-15 kwi-120 degrees.
- Geza i-okra pods, unqumle iingcebiso kunye neziqu kwaye uzinqumle. 4 utamatisi, susa iingcambu, uhlambe kwaye uthathe iibhubhu ezincinci. Geza kwaye usike iifennels kunye ne-anyanisi entwasahlobo. Gweba iitshilisi ezi-2 kunye ne-clove yegalikhi. Lungisa isitokhwe semifuno, i-tomato paste kunye newayini emhlophe. Okokuqala gazinga i-okra pods kunye ne-anyanisi entwasahlobo kwioli encinci ye-2-3 imizuzu, yongeza i-clove yegalikhi eqoshiwe kunye ne-fennel, gazinga enye imizuzu engama-2-3. Emva koko yongeza i-tomato unamathele kwaye uvumele i-fry enye imizuzu engama-2-3. Emva koko deglaze ngewayini emhlophe kunye nesitokisi semifuno, udibanise imizuzu emi-5 kwiqondo lokushisa eliphantsi. Ixesha lokunambitha ngetyuwa, i-pepper kunye ne-pinch yeswekile. I-okra sauce ilungile!
- I-Peel amazambane, yinqumle ibe ngamacwecwe, uhlambe, yome kwaye ufefe ityuwa kunye nepepper. Ukushisa ioli epanini, yongeza amacwecwe amazambane kunye nefry de ibe yenziwe.
- I-peel ingcambu ye-manioc, yinqumle ibe ngamaqhekeza kwaye upheke malunga ne-approx. 20-25 imizuzu de ithambe. Embindini wengcambu ye-cassava kukho "isiqu" esingenakudliwa esinokususwa ngokulula emva kokupheka. Emva koko ugxininise iingcambu kunye nezithako eziseleyo, ixesha lokunambitha kunye nokukhonza.
isondlo
Ukukhonza: 100gI khalori: 119kcalIiCarbohydrate: 7.9gIprotheni: 9.7gAmafutha: 5.4g
