Lapho kushisa, awufuni ukupheka inyama enamafutha okuqala, ngakho-ke zokupheka culinary for isobho nge cod ngokuqinisekile ziyakucela kuwe! Enye yokukhonza, isobho liqukethe ama-kilojoule angu-170 kuphela, futhi isitsha ngokwawo sibonakala satiety kanye nephunga eliyingqayizivele.
Ukulungisa isobho nge pepper elimnandi, elenzelwe ama-four servings, uzodinga lemikhiqizo elandelayo:
- 400 amagremu amazambane
- Amagremu ayi-100 elayisi nxazonke
- ipulazi emhlophe emhlabathini
- enye anyanisi
- ipod of pepper elibomvu elibomvu
- 1.5 amalitha emhluzi wemifino
- isipuni curry
- Amagremu angama-400 ama-cod fillets
- 50 amagremu we-parsley eqoshiwe
- Izipuni ezimbili zewayini elimhlophe
- usawoti
Singaba kanjani ukupheka isobho kusuka ku-cod. Bilisa irayisi ekubilweni kwamanzi anosawoti kuze kufike isigamu esiphekwe futhi siphonswe emuva ku-colander. Hlanza irayisi ngamanzi abandayo bese uvumela ukuthi igule. Siyahlanza futhi sihlanza amazambane, sinciphise ama cubes amakhulu. Hlanganisa le pepper obomvu, susa imbewu kulo bese uyinquma emaphethweni amakhulu. Anyanisi ahlanzwa futhi aqoshiwe.
Geza amafutha omnqumo epanini elikhulu, gazinga i-pepper elimnandi no-anyanisi kuso. Engeza amazambane futhi gazinga imizuzu engu-5-7. Gweba izithako ze-curry, unyaka obomvu imizuzu emihlanu. Gcwalisa imikhiqizo ngemhluzi, faka i-pan nge-lid bese uletha ngamathumba.
Siyawageza ama-cod we-cod bese sinquma izingcezu eziningana. Sidlulisela inhlanzi emhluzeni obilisayo, upheke ngomlilo omncane imizuzu eyishumi. Engeza ilayisi, iwayini elimhlophe endlebeni bese ushiya amanye amaminithi ayisikhombisa. Siphulukisa isobho ku-cod kuma-plates, ufafaze nge-parsley. Isikhathi sokulungiselela isobho: cishe imizuzu engamashumi amane. Enye yokukhonza - kuphela ama-khalori angu-170 kuphela.