Uyipheka kanjani inhlanzi namazambane kuhhavini

Inhlanzi iyasiza kunoma yisiphi isikhathi. Icebile ngamavithamini, izinto ezincane nezincane. Amaprotheni ezinhlanzi amunca umzimba ngokushesha futhi kube lula kunamaprotheni enyama. I-Marine ihlukaniswa nokuqukethwe okuphezulu kwama-omega fatty acids, iodine, kepha ingaphansi kwezinhlobo zemifula kokuqukethwe kwamaprotheni. Kungcono ukuthi udle umkhiqizo okungenani kanye ngesonto.

Ngizokwabelana ngezindlela zokupheka zezinye izitsha zezinhlanzi ezibhakwe kuhhavini. Kepha okokuqala, amagama ambalwa ngokuqukethwe kwekhalori. Ikholori ephansi kakhulu yi-pollock, ngamagremu ayi-100 kukhona ama-kcal angama-70 kuphela. I-saury enekhalori ephezulu kakhulu inkulu, equkethe ama-262 kcal. Inhlanzi esetshenziswe kuzindlela zokupheka inenani lamandla ngama-gram ayi-100:

• Ikhodi - 75 kcal;
• Pike perch - 83 kcal;
• Carp - 96 kcal;
• Salmon - 219 kcal.

Izimiso zokupheka ezijwayelekile

Izinhlanzi zomfula zihlukile kwezinye izinhlobo ngephunga elithile lodaka. Kunezindlela eziningi zokukususa:

1. Faka inhlanzi ehlanziwe esitsheni esijulile. Thatha amaqabunga ambalwa e-bay, ungene emakamelweni, ufafaze ngaphezulu. Gcwalisa ngamanzi abandayo ihora. Ngemuva kokuthi isikhathi sidlulile, khipha uketshezi bese uqala ukupheka.
2. Iphunga elingathandeki lizonyamalala uma ufaka inhlanzi kwisisombululo sezipuni ezimbili zikaviniga nelitha elilodwa lamanzi abandayo ihora.
3. Ngokwesiko, inhlanzi yomfula ibhakwa iphelele ekhaya, ibekwe embhedeni wemifino yamazambane, noma ibekwe izungeze izilimo eziyizigaxa, isikwe izingxenye ezimbili.
4. Faka izinongo esitsheni: i-marjoram, iqabunga le-bay, i-turmeric, i-coriander. Sebenzisa u-anyanisi omusha, iparsley nesilimo esidliwayo esinamagatsha anamanzi.
5. Bhaka lonke ngaphandle kwesosi, ngokufaka uwoyela. Ukuze uthuthukise ukunambitheka futhi unikeze ukubukeka okuhehayo, shayela isidumbu ngemayonnaise, ukhilimu omuncu noma isosi yobisi.

I-pollock yakudala enamazambane

Iresiphi elula nesabelomali. Ilungiselela ngokushesha kusuka kumikhiqizo etholakalayo. Option for dinner noma ngeSonto kwasemini.

• iqhwa pollock 1 kg
• amazambane ama-PC ama-15
• anyanisi 1 pc
• imayonnaise 300 g
• uwoyela wemifino 4 tbsp. l.
• ijusi kalamula 1 tsp
• 1 bunch parsley
• usawoti, pepper ukunambitha

Amakholori: 98 kcal

Amaprotheni: 6 g

Amafutha: 4.3 g

Amakhabhohayidrethi: 9.7 g

• Hlanza i-pollock ekhishwe ngaphambilini, susa imbewu, izibopho ezihlukile. Ungasusi isikhumba. Thela izipuni ezimbili zamafutha nejusi kalamula esitsheni. Faka usawoti, upelepele, iparsley oqoshiwe bese unyakaza.

• Hlela izingxenye ze-fillet bese ugoqa ku-sauce ukumanzisa ngakunye. Vala bese uhlala phansi ngenkathi ulungisa amazambane.

• Cwecwa amazambane, uthathe imichilo, ufake iphepha lokubhaka, elaligcotshwe uwoyela ngamafutha emifino. Phezulu ngamasongo anyanisi oqoshiwe, usawoti omncane, upelepele, hlanganisa. Vala ama-wedge amazambane ngokuphelele ngamafutha ukuze ugweme ukoma.

• Sabalalisa imifino ngokulinganayo ebhodini lokubhaka. Phezulu ngezinhlanzi ezifakwe emanzini asolwandle, uhlangothi lwesikhumba phezulu, ugcwale ngemayonnaise.

• Bhaka amazambane kuze kube yithenda (imizuzu engama-40-50) kuhhavini elifudunyezwa libe yizi-200 degrees.

---

Cod kubhakwa namazambane

Ngiphakamisa isidlo esibucayi esinokunambitheka okukhilimu okungasetshenziswa njengokudla.

Izithako:

• I-cod fillet - amagremu angu-500;
• Amazambane amakhulu - izingcezu eziyi-7;
• Ukhilimu ononile - ingilazi eyodwa nohhafu;
• Ushizi - 150 amagremu;
• Usawoti, upelepele, amakhambi.

Indlela yokupheka:

Beka izibopho ezigeziwe kuthawula lephepha. Vumela yomile futhi uthathe izingcezu ezincane. Thumela esitsheni, ufafaze usawoti kanye nopelepele, ugovuze uphinde umboze ngefilimu yokudla.

Sika amazambane ahlutshiwe emibuthanweni, ubilise kuze kuphekwe uhhafu emanzini anosawoti.

Beka amazambane abilisiwe ngendlela egcotshwe ngamafutha yemifino, usabalalise izibopho ngaphezulu. Thela ukhilimu ngaphezu kwakho konke, ufafaze ushizi ogayiwe.

Bhaka kuze kube mnene futhi ube nsundu ngegolide. Fafaza ngamakhambi lapho ukhonza.

Ukulungiswa kwevidiyo

Inhlanzi casserole

Ukudla, kufanelekile ukugcwalisa izinhlanzi zomfula ngaphandle kwamathambo amancane: i-catfish, i-pike perch, i-river trout. Bhaka i-carp, i-carp ye-crucian ne-carp ephelele.

Izithako:

• Ikhilogremu elilodwa le-fish fish fillet;
• 1.5 amakhilogremu amazambane;
• 1 anyanisi;
• 1 isanqante;
• 250 amagremu kakhilimu omuncu;
• Amamililitha ayi-100 kawoyela wemifino;
• Amaqabunga amathathu ebhishi;
• Iqembu leparsley;
• Isipuni se-coriander.

Ukulungiselela:

Hlanganisa i-fillet, ususe amathambo, uthathe izingcezu ezinkulu. Marinate: fafaza usawoti, pepper, coriander, engeza uwoyela bese ushiye ekamelweni lokushisa, embozwe isembozo.

Manje ake siqale ngemifino. Grate izaqathe ezimnyama, uthathe u-anyanisi emasongweni amancane, amazambane ahlutshiwe abe izingcezu, ufafaze usawoti bese uxuba.

Thela uwoyela wemifino ngaphansi kwesikhunta, beka imifino nezibopho ezingxenyeni: amazambane, izaqathe, u-anyanisi, imicu efakwe olwandle, iparsley eqoshiwe futhi ungqimba lwamazambane. Vala ifomu ngocwecwe, ufake kuhhavini osuke usushisa kakade imizuzu engamashumi amabili.

Nciphisa ukhilimu omuncu ngamanzi kuze kube ukuguquguquka ketshezi bese uletha ukunambitheka okufisayo, engeza upelepele nosawoti. Ngemuva kwemizuzu engamashumi amabili, uthele i-sauce phezu kwamazambane, engeza iqabunga le-laurel, umboze nge-foil noma isembozo. Pheka elinye ihora nesigamu.

Iresiphi elula futhi esheshayo nge-carp

Izithako:

• Isidumbu se-carp;
• Izilimo eziyizigaxa eziyi-8 zamazambane;
• 4 anyanisi;
• 3 wezipuni zemayonnaise;
• 5 wezipuni kawoyela wemifino.

Ukulungiselela:

Hlanza ukhaphethi ohlanziwe ngaphansi kwamanzi agobhozayo, susa umswakama owedlulele ngethawula lephepha. Yenza ukusikeka okuguqukayo ezinhlangothini zombili. Usawoti kanye nopelepele wesidumbu kahle futhi usiqandise imizuzu engamashumi amabili.

Sika amazambane ahlutshiwe abe izingxenye ezine, usawoti, engeza upelepele namafutha. Hlanganisa kahle.

Thela inani elincane lamafutha kwisikhunta, ugcobe ukhaphethi ngemayonnaise, ufake isikhunta. Beka u-anyanisi uthathe izindandatho esiswini bese ufaka ukusikeka. Spread amazambane nxazonke.

Bhaka ukhaphethi ihora elilodwa kuhhavini osushise ngaphambi kuka-180 ° C.

Ukupheka izinhlanzi ezibomvu ezinamanzi

Kwesinye isikhathi ufuna ukutotosa umndeni wakho ngokuthile okumnandi, kepha kwesinye isikhathi awunawo amandla nesikhathi esanele. Kulokhu, ngiphakamisa iresiphi yenhlanzi ebomvu ebhakwe namazambane.

Izithako:

• 0.5 kilograms of red fish fillets;
• Amazambane ama-3;
• 2 utamatisi osayizi ophakathi nendawo;
• 120 amagremu kashizi;
• Ama-clove amathathu kagalikhi;
• 4 wezipuni zemayonnaise;
• 4 wezipuni ukhilimu omuncu.

Ukulungiselela:

Sika lezi zibopho zibe izingxenye, zibeke ebhodini lokubhaka, ngaphambili elimbozwe ngesikhumba futhi ligcotshwe ngamafutha acolisisiwe. Isizini le fillet ngosawoti kanye nopelepele. Ngenkathi wenza isosi namazambane, inhlanzi izofakwa usawoti kancane.

Lungisa usoso. Sika kahle utamatisi, usike ushizi ku-grater enhle, khama ugarliki ngomshini. Faka ukhilimu omuncu, imayonnaise kumikhiqizo elungiselelwe, hlanganisa konke kahle. Isizini ngosawoti omncane.

Coarely usike amazambane ehlutshiwe, usawoti, wafaka azungeze nezibopho. Spread the sauce phezulu.

Bhaka imizuzu engamashumi amane.

Amanye amathiphu awusizo

• Lapho uthenga izinhlanzi ezintsha, qaphela ama-gill. Kumuntu osanda kubanjwa, zibomvu ngokugqamile. Uma ukubamba kudala, iziphethu ziyoba mhlophe, ziguqubele, zibe nombala onsundu.
• Lapho ukhetha inhlanzi efriziwe, naka ukubukeka. Uma ingekhwalithi enhle, futhi ingakaze incibilikiswe ngaphambili, khona-ke isidumbu silingana, sinombala ojwayelekile, ngaphandle kophuzi, simbozwe yiqhwa.
• Kala izinhlanzi ngemfoloko, ucwilisa isidumbu esitsheni samanzi.
• Ukususa umunyu uma i-bile ingena, sula indawo ngosawoti bese ugeza ngamanzi abandayo.
• Beka inhlanzi eshalofini elingezansi lesiqandisi ukuze unciphise. Ungasebenzisi ihhavini le-microwave noma amanzi ashisayo.
• Sebenzisa umkhono we-foil noma wokupheka ukubhaka ukuze usize inyama ifuthwe kangcono futhi ingomi.
• Uma ucwilisa inhlanzi ebomvu kujusi kalamula imizuzu eyi-10 ngaphambi kokupheka, iyoba namanzi amaningi.

Khumbula, inhlanzi ebhakwe kuhhavini iphilile kunenhlanzi ethosiwe. Inamafutha amancane futhi awekho ama-carcinogen ayingozi akhiwa ngesikhathi sokwelashwa kokushisa.