- I-pollock - ama-Gramu angu-1200
- Amafutha omnqumo - ama-milliliters angu-55
- ULwandle Lukasawoti - Amathisipuni angu-3/4
- Isishukela-1 ithisipuni
- I-Paprika powder - 1 ithisipuni
- Fennel obomile - 1 ithisipuni
- Cumin - 1/4 isipuni
- Umswakama omnyama we-pepper - 1/4 amathisipuni
- Utamatisi ujusi - ama-milliliters angu-500
- I-Garlic - Amazinyo amathathu
- Anyanisi - izingcezu ezimbili
- Izaqathe - ama-Gramu angu-300
Sisebenza nge-pollock: sinquma zonke izinhlayiya kuwo, sinciphisa izinhlanzi sibe izingxenye ezithile. I-carrot yayisibopha emasongweni amancane. Ama-anyanisi nawo anqunywa ngamasongo amancane. Fry anyanisi kanye izaqathe emafutheni epanini lokuthosa - 3-4 imizuzu. Manje ngokucophelela: isigamu semifino esele esikhwameni, enye ingxenye yemifino ishintshwe endaweni ethile kanti ngenkathi sibeka eceleni. Izingcezu ze-pollock usawoti, zinyuka ufulawa futhi zitholakale ngokushisa okukhulu emafutheni omifino (kwelinye i-pan, yebo). Fry imizuzu emibili ngakwesokunene ngasinye, kuze kuvele ukwakhiwa. Manje faka izingcezu zezinhlanzi ezithosiwe kwimifino esele epanini lokuthosa. Ukusabalalisa phezulu isigamu sesibili semifino. Umlilo awuvuli okwamanje. Lungisa i-sauce. Hlanganisa i-sauce ye-tomato, u-garlic oyinyanyisiwe nezinongo. Gcwalisa i-pan yokudoba nenhlanzi nge-sauce ephumela, umboze ngesembozo bese ubamba ngomlilo okwesikhashana imizuzu engama-40. Yilokho konke - i-pollock ku-sauce isilungile! :)
Izinkonzo: 3-4