John Myers
Okuqukethwe
show
Izithako
- 4 I-cod cod
- 1 I-orange entsha
- 1 Ilamula fresh
- 2 tbsp Amafutha ancibilikisiwe
- Salt
- Upelepele omnyama ophuma esigayweni
- 800 g I-beetroot igcinwe ihlanzekile
- 500 g amazambane
- 1 Bunch Dill
- 1 Apple
- 1 i-tsp Isinaphi
- 1 tbsp Ibhotela
Imiyalelo
- Geza iwolintshi ngamanzi ashisayo, womise bese uhlikihla ikhasi. Khama i-orange kanye nemon. Hlanganisa ikhasi lewolintshi, ijusi lewolintshi, ijusi kalamula, uwoyela we-linseed, usawoti, pepper kanye nesinaphi ube yi-marinade.
- Geza amazambane bese upheka emanzini anosawoti cishe imizuzu engama-20. Geza, ikhasi bese uhlukanisa i-apula bese ususa umongo. Dice i-apula. Susa i-beetroot. Hlanza amazambane bese uwasika abe yizicucu, uhlanganise nama-apula cubes, izingcezu ze-beetroot kanye ne-marinade. Chop bese ugoqa ku-dill.
- Hlanza i-cod fillet, omuncu nosawoti. Ncibilikisa ibhotela epanini. Fry izinhlanzi kuwo imizuzu engu-3 ohlangothini ngalunye. Khonza nge-beetroot kanye nesaladi yamazambane. Thokozela ukudla kwakho!
Nutrition
Ukusebenzela: 100gAma-calories: 91kcalAmakhabhohayidrethi: 9.5gAmaprotheni: 1.6gAmafutha: 5.1g
