Okporoko fillets: uzommeputa na-eji nke a azụ

Anyị niile maara na okporoko nwere ike e ghere eghe, na-enwekwa ọṅụ, iji na mkpọ ụdị. Ma, anyị na-adịghị eche banyere ihe uru nwere ike mee ka ahụ anyị, a azụ. M gwa Abigel na-atụle isiokwu a. Ma ọ bụrụ na ị na-amaghị otú e si akwadebe fillets nke okporoko, m ga-enye gị ụfọdụ nwere ọgụgụ isi Ezi ntụziaka!

Ga m agwa gị ozugbo na-erite uru na mmiri azụ agaghi eleda! Ngwaahịa a bụ nnọọ oké mkpa maka ahụ mmadụ:

1. eme ọkpụkpụ anụ ahụ.

2. Ọ na-apụta ihe ndị akụkụ okuku ume na usoro.

3. Ubara ahụ iguzogide dị iche iche na-efe efe.

4. Na-enye a ọma ịchọ mma mmetụta: mma ọdịdị nke anụ ahụ, mbọ na ntutu isi ghọọ ihe ike ma dị ike.

5. enwekwu ahụ ike ịrụzi onwe ya mgbe ahụhụ nchegbu na ọrịa.

6. Ubara ntachi obi.

7. Emetụta na oxygen saturation nke ụbụrụ na-akpali iche echiche ọrụ.

8. lowers cholesterol ke idem.

Okporoko na-atụ aro na-agụnye ke nri menu ka sie ya kalori bụ hà 78 kcal kwa 100 grams.

Isi nri na azù nke oven

Na ugbu a, dị ka m kwere ná nkwa, esi nri fillets nke okporoko. Ntụziaka maka a mmalite na-kacha. Nịm oven okpomọkụ 170-180 degrees na-ekwe ka ọkụ. Mmiri na mpempe akwụkwọ lubricates sunflower mmanụ. Ọzọ, anyị na-ọkara a kilo nke azụ, peppered na ntụ nnu (nụrụ ụtọ) na-ete ndị aka. Ụgbọ mmiri na azụ anụ na tree, tukwasi n'elu isi nke finely chopped garlic 6 Mpekere nke lemon, a ole na ole n'ọnụ mmiri epupụta na nwa ose peas. Jiri nlezianya na-awụpụ 50 ml nke mmiri na sunflower mmanụ. N'ụdị okporoko fillet na-esiri mmanya ọcha, ya mere, ihe ikpeazụ anyị ga-atụkwasịrị a efere, ọ bụ na 100 ml nke mmanya dị mma. Na-etinye pan na oven, na-eche 15 nkeji, ntughari azụ na n'akụkụ nke ọzọ na-ahapụ ọzọ 10-15 minit.

Fish ofe na multivarka

Ugbu a, ka ịmụta otú e si esi a fillet nke okporoko na multivarka. Pre- obụpde azụ ruo mgbe mere (600 g), fọdụrụ efere jikọrọ ọnụ. The ofe ga-esi nri na okpomọkụ nke 160 degrees na "Multipovar". Mike 400 grams nke tomato, mkpọ ha onwe ha na ihe ọṅụṅụ. Cut mkpụrụ oliv (100 g). Shinkuem otu bọlbụ gabiga chesnokodavku otu kloovu nke garlic.

Billets anyị ugbu a gaba ofe esie okporoko fillets. Ntụziaka bụ dị ka ndị: passeruem yabasị, ewebata garlic, azu na ngwaahịa, tomato na fọdụrụ tomato ihe ọṅụṅụ. Mgbe efere na-abịa a obụpde, oge na ofe na mkpụrụ oliv na chopped azụ. Tinye ose na nnu nụrụ ụtọ, ịkpali na-ahapụ ka akpọọ nkụ 15 nkeji.

Salad nke azụ, na akwụkwọ nri na mkpụrụ osisi

Na ndị ikpeazụ ihe na anyị ga-eme ka - ọ bụ a salad nke okporoko fillets. Ntụziaka dị mfe. Na mbụ, obụpde banyere 200 grams nke azụ. Mgbe ahụ crumble 2 tomato na kukumba 1. Mix na akwụkwọ nri na a nnukwu efere ya na grated apple na karọt. Agbakwụnye, a ezi nnu, ose na 2-3 tablespoons nke soy ihendori. Bee azụ n'ime nnukwu iberibe ma fesa na lemon ihe ọṅụṅụ. Mix mkpụrụ osisi na akwukwo nri mix na okporoko fillets. Ntụziaka bụ larịị, ma efere amama nnọọ ụtọ! Ijere ya culinary ụtọ na tebụl raduyte ikwu ma na-ewusi ike!