Uyipheka kanjani i-cod kuhhavini ekhaya

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I-cod - ngenxa yokunambitheka kwayo, iyinhlanzi ebalulekile yokuhweba. Inyama yayo iyakwazi ukunikeza umzimba izakhamzimba ezidingekayo, iqukethe inani elanele lamaprotheni agayeka kalula. Lolu uhlu olufushane kakhulu lokufaneleka kwalo.

Uma sibheka isici ngasinye sokulandela kanye nazo zonke izinzuzo emzimbeni, kudingeka enye indatshana ngalesi sihloko. Ngizokwazi kuphela ukuthi ukwakheka kufaka phakathi:

Amavithamini A, E neqembu B.
Landela izinto: i-iron, i-zinc, i-selenium, i-fluorine, i-potassium, iodine, njll.
Kufanele ifakwe ekudleni kwabantu abaphethwe yisifo samathambo.
Ukusetshenziswa njalo ukuvimbela isifo sohlangothi, isifo senhliziyo, kuvimbela ukwakheka kwamahlule egazi, kusiza ukubuyisela ukuqina kwemithambo yegazi.
Ithuthukisa ukusebenza kobuchopho.
Ikhuthaza impilo enhle nokubukeka okunempilo kwesikhumba nezinwele.

Ukulungiselela ukubhaka

Ukubhaka kuyindlela emnene futhi enempilo yokupheka i-cod, ngemuva kokubilisa nokushisa. Ukuhlupheka okuncane: lungisa izithako bese i-ovini ikwenza konke okunye.

Ikhodi iyagezwa, ihlanzwe, kufakwe imicu bese kusikwa kube izingxenye ezithile.
Inephunga elithile, ngakho-ke ifakwa emanzini anosawoti: usawoti, upelepele, amakhambi, igalikhi.
I-marinade ingahlukahluka nezinye izithako, njenge-soy sauce.

Iresiphi yakudala ye-cod fillet kuhhavini

I-cod iyinhlanzi yasolwandle esiphundu futhi eyigugu, izimfanelo zayo zitholakala kuyo yonke indawo. Kuhambisana kahle nokusanhlamvu nemifino. Ukupheka kungahluka ngokufaka izithako ezihambisana nokuthandwa ngumndeni. Ngezansi iresiphi yakudala eyenziwe ekhaya.

intambo yekhodi 500 g
ijusi kalamula 2 tbsp. l.
igalikhi 2 izinyo.
usawoti ¼ tsp
uwoyela wemifino 2 tbsp. l.
umhlabathi omnyama pepper ukunambitha

Amakholori: 79 kcal

Amaprotheni: 17.2 g

Amafutha: 0.6 g

Amakhabhohayidrethi: 0 g

Hlanza isidumbu, somile ngamathawula wephepha. Isizini ngosawoti, ufafaze upelepele.
Endishini, hlanganisa ujusi kalamula, uwoyela wemifino, nogalikhi oqoshiwe.
Shayela le fillet nge-marinade bese ushiya ukuhamba olwandle ihora lonke.
Faka le fillet esitsheni esigcotshwe ngamafutha bese ubhaka ama-degree ayi-180 cishe isigamu sehora.

ICEBISO! Ukuvikela inyama ukuthi ingabambeki, sebenzisa iqhinga elincane - faka izingcezu ezincane zikalamula ngaphansi kwesidumbu. Lokhu kuzokwenza kube lula ukususa nokungeza ukunambitheka okwengeziwe esitsheni.

Cod kubhakwe ucwecwe nemifino

Ubuchwepheshe bokupheka buhilela ukuthulisa imifino.

Izithako:

Isihluthulelo - 0.5 kg;
Isitshalo seqanda;
Isaqathe;
Upelepele omnandi ngemibala emibili;
IZucchini;
Khothama;
Utamatisi ababili;
Usawoti;
Uwoyela wokuzulazula - 30 g;
Upelepele;
Garlic - ama-clove ambalwa.

Indlela yokupheka:

Cwecwa u-anyanisi, izaqathe, geza imifino.
Usawoti i-cod, ufafaze upelepele bese ushiya ukumaketha ngenkathi imifino ipheka.
Sika imifino ibe ngamacube alinganayo.
Thosa u-anyanisi kanye nezaqathe emafutheni.
Faka isitshalo seqanda, upelepele, i-zucchini, notamatisi ekugcineni.
I-Garlic izoba mnandi kakhulu uma ingezwa emafutheni ashisayo ngaphambi kokuthosa. Lokhu kuzonikeza imifino ukunambitheka okukhethekile okuzodlulisela esitsheni sonke. Thosa ugalikhi emafutheni imizuzwana embalwa ukuze ungashi, bese ufaka imifino.
Gcoba ucwecwe ngamafutha, ubeke izihlwathi bese ubeka imifino esitshulu ngaphezulu. Mboza ngephepha bese ubhaka ku-180o cishe isigamu sehora.
Vumela ukupholisa ngaphandle kokuvula.

I-Cod ebhakwe ukhilimu omuncu izophenduka ibe namanzi, futhi uqweqwe lukashizi oluhehayo luzojabulisa iso.

Izithako:

Ikhodi - 0,6 kg;
Ukhilimu omuncu - 200 ml;
Ushizi - 100 g (okuningi kungenzeka);
Upelepele;
Isibani;
Amafutha othosa - izinkezo ezimbalwa;
Ingxenye ijusi kalamula;
Usawoti.

Ukulungiselela:

Geza isidumbu, unwabuze usebenzisa amathawula wephepha bese usika izingxenye.
Isizini ngosawoti, upelepele nejusi kalamula. Shiya ukuhamba olwandle isigamu sehora.
Cwecwa u-anyanisi bese usika izindandatho ezihhafu.
Izingcezu ze-cod ezithosiwe emafutheni ashisayo, aziphekiwe ukuze zikulungele ngokuphelele.
Beka izingxenye esitsheni sokubhaka.
Beka u-anyanisi osikiwe ngaphezulu kwekhodi.
Phezulu ngokhilimu omuncu bese ufafaza ushizi ogayiwe.
Pheka ngo-180o cishe isigamu sehora.

Iresiphi yevidiyo

Cod namazambane kanye nemifino marinade

Isitsha eseceleni esinemisebenzi ehlukahlukene ngamazambane. Ingaphekwa yodwa, noma ingabhaka nge-cod, bese igcwele imifino ye-marinade ne-cod flavour. Faka utamatisi nopelepele uma uthanda.

Izithako:

Isihluthulelo - 0.7 kg;
Amazambane - 1 kilogram;
Isibani;
Isaqathe;
Upelepele;
Uwoyela wemifino we-passivation;
Imayonnaise - iphakethe (200 g);
Usawoti;
Imifino.

Ukulungiselela:

Lungisa izinhlanzi: hlambulula, wome bese usika izingxenye. Isizini ngosawoti, ufafaze upelepele.
Ikhasi bese ugeza amazambane. Sika emasongweni. Usawoti.
Cwecwa u-anyanisi, izaqathe, usike kahle. Thela uwoyela esitsheni esivele sishishelwe bese uthosa imifino.
Gcoba isitsha sokubhaka. Beka amazambane phansi, inhlanzi ngesendlalelo esilandelayo, imifino e-stewed kuyo.
Thela imifino ngemayonnaise. Fafaza noshizi uma ufisa.
Bhaka ku-180o imizuzu engama-30-50, kuya ngokuthi aphekwe kanjani amazambane.
Gcoba ngamakhambi aqoshiwe ngaphambi kokusetshenziswa.

Okuqukethwe kwekhalori kwekhodi ebhakwe

Okuqukethwe kwekhalori kwe-cod entsha kungama-78 kcal, futhi kubhakwe ngokusho iresiphi yakudala - 90 kcal. Inani lamakhalori lizohluka ngokuya ngezithako ezingeziwe ezifakiwe ekwakhiweni. Ukhilimu omuncu noshizi, ngokuya ngephesenti lamafutha, kungakhuphula kakhulu okuqukethwe kwekhalori. Into esemqoka okufanele uyicabangele: inhlanzi ephekwe kuhhavini incane kunama-caloric kunokuthosiwe.

Amathiphu awusizo

Inhlanzi ingumkhiqizo owonakalayo, uma ungeke ukwazi ukuyipheka ngosuku lokuthenga, kufanele igezwe, yomiswe futhi ifakwe olwandle. Noma okungenani usawoti, upelepele bese uwafaka esiqandisini.
Faka ijusi kalamula ku-marinade, bese isidlo esiphelile sizoba nokunambitheka nephunga elingavamile.
Uma ufisa, i-kefir noma imayonnaise ingezwa ku-marinade.
I-cod ijwayele ukukhipha umswakama ngokushesha, ukuze ingomi, ibhakwa kucwecwe noma ngaphansi kongqimba lwemifino.
Ngaphambi kokubhaka izibopho, kungakuhle ukuthi ugcobe ngamafutha emifino.
Indlela elula kunazo zonke: ukukhipha izinhlanzi emanzini bese upheka emkhonweni wokupheka noma esitsheni esinesivalo.
Ukuhlanganiswa kwezinongo ezahlukahlukene kungashintsha kakhulu ukunambitheka kwesidlo. Ochwepheshe bezokupheka bayeluleka ngokusebenzisa inhlanganisela: "i-paprika ne-thyme", "pepper, nutmeg ne-coriander", "pepper, tarragon nedill."

Ngisho nezitsha ezilungiselelwe ngokuvumelana neresiphi ejwayelekile evela kuthrekhi zizojabulisa futhi ziyojabulisa wonke amalungu omndeni nezivakashi. Uma ufuna, ungazama ngokungeza izinto ezintsha. Ngenxa yalokhu, kungavela isidlo esisha, esizoba "ukugqamisa" kwetafula lokuzijabulisa nokuziqhenya komphathi wehhostela.

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