Olee otú esi nri halibut azù nke oven

Ọ bụla azụ bụ ọgaranya vitamin na mineral, na oké osimiri ka nwere dịkarịa ala ọkpụkpụ na ụtọ. Nutritionists nwere ike ikwu tinyere azụ na ihe oriri gị dịkarịa ala otu izu. Ma, olee otú e si eme ya n'ụzọ na-amasị uto mmasị nke n'ụlọ?

Dị ka ihe atụ, i nwere ike esi nri halibut na oven na akwụkwọ nri. Nke a ga-achọ eggplant (i nwere ike ịnọchi anya zukini), tomato, eyịm. Eggplants na tomato bee n'ime Mpekere, yabasị - yiri mgbaaka. Akwụkwọ nri na nnu na seasoned. Eggplant tinye n'ime ntụ ọka na ejighị ya kpọrọ e ghere eghe na yabasị na akwukwo nri mmanụ. Na a tee ụdị ẹkenịm na kwadebere eghe vegetables, ha etinye tomato Mpekere, stacked n'elu obere iberibe halibut, ụlọ akwụkwọ ji agwụ na nnu na ngwa nri. Fish mmiri lemon ihe ọṅụṅụ, ma ọ bụrụ na i chọrọ, ọ na-tọrọ grated lemon bee ma ọ bụ cheese iche. Ịkwadebe turbot na oven ewe iwe na nkezi okpomọkụ nke dị ka otu awa.

I nwekwara ike iji a Ntụziaka, otú e si esi halibut na oven na mushrooms. Iji mee nke a, kwa kilogram nke azụ ẹka banyere 300 grams nke mushrooms, 200 grams nke celery, a iko mmanya ọcha, nnu na ngwa nri. Julienne celery stewed na a frying pan na ịkpụ mushrooms ruo mgbe adụ. Mgbe na akwụkwọ nri na-ẹkenịm ke a ebu, a n'elu akụkụ halibut. The efere bụ nnu na ose nụrụ ụtọ. Ọ wụsara a iko mmanya, a obere ego nke lemon ihe ọṅụṅụ. Na ọkara awa na-etinye na azù nke oven. Mgbe ahụ, na ya neatly-ejikọta ihendori na-etinye na ọkụ ruo mgbe ruo mgbe Takọọ, ihe dị ka ọkara nke mmiri mmiri. The uto, ihendori nwere ike tinye a obere sugar, oge na ihe oriri na mmanụ. Halibut na akwụkwọ nri ẹkenịm na a efere, wụsa ihendori na fesa na herbs. Ke adianade mushrooms, i nwere ike iji iche iche nke mushrooms, dị ka mushrooms ma ọ bụ oporo mushrooms.

Otu nke mfe Ezi ntụziaka na-eleghị anya na-ewere halibut na oven, ghere foil. N'ihi na nke a weere fillets, ụlọ akwụkwọ ji agwụ na a ngwakọta nke nnu na ngwa nri, fesa na obere lemon ihe ọṅụṅụ, ọbọp ke foil na-aga n'ime oven. N'agbanyeghị yiri mfe nke Ntụziaka, n'ihi bụ obi na agbaze na ọnụ azụ efere, akụkụ nri nke nwere ike na-agụnye: salad nke ọhụrụ na akwụkwọ nri na sie nduku. N'ihi na ihe kemmiri ihe uto nwere ike ịbụ na onye ọ bụla mpempe azụ na-etinye a iberi nke ọhụrụ tomato.

Nti na mfe iji kwadebe halibut na oven, esiri a ude ihendori. Obere òkè ejighị ya kpọrọ e ghere eghe na a pan. Na ụdị nke mmiri na-etinye yabasị yiri mgbaaka, nke nwere a azụ. Next na-akwadebe ihendori onwe ya. Iji mee nke a, a obere ntụ ọka e ghere eghe na butter, tinye gbara ụka ude, nnu, ngwa nri. All na mgbe na-adajụ, na mgbe ahụ wụsara n'ime a efere. On top nke azụ ejighị ya kpọrọ lubricated na lemon ihe ọṅụṅụ, fesa na grated cheese na ya. Kwadebere efere banyere ọkara otu awa na nkezi okpomọkụ.

Ọ ga-kwuru na halibut ghere n'ekwú-aga nke ọma na ọtụtụ akwụkwọ nri. Appetizing na flavorful, na mma ahụ ike efere ga-esiri halibut na brọkọlị ma ọ bụ kọlịflawa. N'ihi na nke a azụ bee n'ime mkpa obere efere na-ụlọ akwụkwọ ji agwụ na nnu na ngwa nri, na-agbasa na a mmiri mpempe akwụkwọ. Nke a na-etinye brọkọlị n'ime florets parsed. Olive mmanụ weere na lemon ihe ọṅụṅụ. Ngwaahịa na-lubricated na ngwakọta na, n'ihi na a oge, na-enịm na oven. N'ihi ya kwadebere azụ na akwụkwọ nri nwere ike ije ozi dị ka a dị iche iche efere, ma ọ bụ na-ọnọ na a ihe ndozi.

Site na butere halibut zuru okè osikapa ma ọ bụ gwere poteto. Ọ nwere ike na a ga-akwadebe dị ka a festive table na a nkịtị ụbọchị, e wezụga, ọ dịghị ewe oge dị ukwuu.