John Myers
Okuqukethwe
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Izithako
Nge-cod fillet:
- 2 Izibopho ze-Cod (250 g)
- 1 i-tsp turmeric
- 4 tbsp Umfula
- I-Zest yelamula
- Ijusi lemon kusuka kuhhafu kalamula
- 0,25 i-tsp Salt
- 1 phina Upelepele
- 4 tbsp 3 - 4 tbsp amafutha e-peanut
Okwe-carrot ne-ginger mash:
- -
- 400 g Izaqathe
- 1 Uhhafu ka-anyanisi (cishe 50g)
- 1 tbsp Ibhotela
- 1 U-Ginger cishe. 20 g
- 1 i-tsp Imbewu ye-Coriander
- 0,25 i-tsp Salt
- 1 phina Upelepele
- 300 ml Umhluzi (ithisipuni 1 ngokushesha)
Ngokuba uphizi ushukela nge izaqathi izimbali
- -
- 100 g Uphizi kashukela / uphizi weqhwa
- 100 g Izaqathi ziyaqhakaza
- 0,5 U-anyanisi (cishe 50 g)
- 100 ml Umhluzi (½ ithisipuni ngokushesha)
- 0,5 Salt
- 1 phina Upelepele
- 1 tbsp I-soy sauce emnandi
Ukusebenzela:
- 1 Utamatisi
Imiyalelo
I-cod cod
- Vumela izibopho ze-cod zincibilike, zigeze, zome ngephepha lasekhishini bese ufafaza ijusi kalamula. Qaphela ngokucophelela izibopho ze-cod bese uzithosa emafutheni ashisayo e-peanut epanini nhlangothi zombili kuze kube phuzi segolide.
I-carrot kanye ne-ginger mash:
- Hlanza u-anyanisi bese usika kahle. Hlanza izaqathe nge-peeler bese usika amadayisi. Hlanza i-ginger bese uyisika kahle kakhulu. Shisisa ibhotela (i-tbsp engu-1) epanini elincane bese uthosa u-anyanisi nama-cubes we-ginger ngamandla. Gcoba ngomhluzi (300 ml) bese ubamba imizuzu engaba ngu-15-20. Thela uketshezi bese ugoqa / usebenze kahle nge-masher yamazambane. Songa ku-cube yangaphakathi bese ufaka i-coriander (isipuni esingu-1), usawoti 1/4 ithisipuni) kanye nopelepele (i-pinch engu-1).
Amaphizi amnandi anezimbali zikakarothi:
- Hlanza / susa imicu ye-peas ushukela, geza futhi ukhiphe kahle. Hlanza isanqante nge peeler, korobha ngemifino blossom scraper / peeler 2 ibe yinsini eyodwa yokuhlobisa futhi usike izingcezu eziqhakaza isanqante (ugqinsi oluyi-1-3 mm) ngommese. Hlanza u-anyanisi bese unquma kahle. Fry the vertebrae, uphizi ushukela kanye isanqante izimbali kuwo cishe imizuzu 4 / isiyaluyalu-gazinga. Gcoba ngomhluzi (5 ml) bese ubilisa cishe imizuzu eyi-100. Isizini ngosawoti (½ ithisipuni), upelepele (ingcosana engu-10) kanye nesoso yesoya emnandi / inkathi yokunambitha.
Khonza:
- Khonza i-cod fillet ngesanqante egayiwe kanye nejinja nophizi kashukela nezimbali zezaqathi. Mhlawumbe Gcoba ngesigamu sikatamatisi.
Nutrition
Ukusebenzela: 100gAma-calories: 151kcalAmakhabhohayidrethi: 18.9gAmaprotheni: 2.9gAmafutha: 7g
