John Myers
Contents
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Izithako
- 4 I-fillet ye-bass yolwandle
- 8 iinqununu Inyama yehagu
- 1 tsp Imbewu yeFennel
- ityuwa
- Ipelepele
- Ioli yomnquma yokuqhotsa
- 800 g Iitapile ezimnandi
- 3 tbsp I-oyile ye-olivu
- 3 tbsp Mango chutney
- 2 Iikalika eziphilayo
- 1 Ibrokholi
- 3 tbsp Isosi yesoydi
- 1 Ipelepele ebomvu
- 1 Ilamuni
- Ubusi
- 2 isiqu I-coriander egayiweyo eluhlaza
imiyalelo
- Iitapile ezicujiweyo: I-Peel kwaye uhlambulule iitapile kwaye usike zibe ngamaqhekeza alinganayo. Ukunciphisa i-limes eziphilayo kwaye upheke kunye namazambane emanzini anetyuwa malunga nemizuzu engama-20. Emva koko uthele amanzi, ucofe i-limes kwaye ususe. Yongeza i-mango chutney, isiqingatha setshilisi kunye neoli yeoli, udibanise kunye netyuwa, udibanise kwi-coriander. I-Bass yolwandle: hlamba iifayili, zome. Gaya imbewu yefennel. Ixesha lentlanzi ngetyuwa, i-pepper kunye ne-fennel kunye nefry KUPHELA kwicala lesikhumba (emva koko kuya kuba mnandi kunye ne-crispy) kwioli yeoli phezu kobushushu obuphakathi. Beka iziqwenga zebhekoni epanini. I-Brokholi: Geza i-broccoli, yinqumle kwiiflorets kwaye uyipheke emanzini anetyuwa de iqine ekulumeni. Hlanganisa i-soy sauce kunye nejusi ye-lemon enye, usike isiqingatha se-chilli zibe ngamaqhekeza amancinci, wongeza kunye nexesha kunye nobusi. Ngokufutshane marinate i-broccoli florets. Lungiselela onke amacandelo. (Qhobisa i-bass yolwandle ekugqibeleni, ukuze ulusu lube luhle kwaye lube crispy xa luhanjiswa.)
isondlo
Ukukhonza: 100gI khalori: 144kcalIiCarbohydrate: 15gIprotheni: 2.5gAmafutha: 8.1g
