Okuqukethwe
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Izithako
- 4 I-salmon fillet - 200 g.
- 1 tbsp Ijusi kalamula
- 1 I-broccoli
- 4 Izaqathe
- 0,5 Bunch I-parsley eqoshiwe
- 1 isipuni Ikhasi le-orange eligayiwe
- Usawoti pepper
- 1 tbsp Amafutha
- 8 amaqabunga Iphepha lesikhumba
Imiyalelo
- Hlanganisa ikhasi lewolintshi, ijusi kalamula, usawoti kanye nopelepele ugovuze kahle. Songa i-parsley eqoshiwe bese usakaza ingxube ezicucu ze-salmon, ubeke eceleni
- Phakathi naleso sikhathi, hlanza i-broccoli futhi uthathe ama-florets. Hlanza izaqathe futhi uthathe imicu, ngaphambi kokupheka kokubili emanzini anosawoti. Imifino kufanele iphekwe isigamu, bese idonsa futhi ihlanza ngamanzi abandayo. Khipha kahle
- 4 Gcoba amashidi ephepha ngamafutha, wendlala imifino phezulu bese ufaka usawoti kanye nopelepele. Manje beka izingcezu ze-salmon phezulu, umboze ngamunye ngephepha lesibili lesikhumba, ugoqe nxazonke bese ucindezela ngokuqinile.
- Beka amaphakethe aqediwe ku-rack yokubhaka bese upheka kuhhavini elushisayo ngaphambi kuka-170 ° C cishe imizuzu engu-15-20.
Nutrition
Ukusebenzela: 100gAma-calories: 249kcalAmakhabhohayidrethi: 4.4gAmaprotheni: 0.9gAmafutha: 25.2g