- Ndi na-edozi 13.1 g
- Abụba 12.9 g
- Carbohydrates 8.6 g
A na-akọwa ụzọ nchịkọta foto dị mfe maka isi nri nke ukwu nke otu eghe eghere eghe na pan.
Servings Per Container: 3 Ọrụ.
Ntụziaka site na nkwụsị
Halibut na pan bụ nri azụ na-atọ ụtọ, nke dị na uzommeputa a na foto esiri ya na ntụ ọka achicha ma jiri ya na ose na ube bekee, tomato na lemon. You nwere ike iji steaks ọhụrụ na nke oyi kpọnwụrụ maka nri ụlọ, mana halibut ga-abụ ihe na-atọ ụtọ ma ọ bụrụ na ị were azụ ọhụrụ.
Kwesighi ka esi esi nri nri (ihe dị ka nkeji iri n'akụkụ ọ bụla), mana ọ bụrụ na iberibe ahụ buru oke ibu, oge nri nwere ike ịba ụba.
Ma ndị okenye ma ụmụaka nwere ike iri nri ahụ, ebe ọ bụ na halibut adịchaghị mma.
Kwụpụ 1
Ikwesiri ịkwadebe nri maka ihendori. Were lemon ma gbachapụ ya. Jiri mma dị nkọ iji kewaa mpekere pulp dị ka egosiri na foto nke mere na enweghị obi ilu na ihendori.
Nri nri - stock.adobe.com
Nzọụkwụ 2
Bee ube oyibo, wepu olulu ma kpochaa mkpụrụ osisi n'okpuru mmiri na-agba agba, wee bee n'ime obere iberibe.
Nri nri - stock.adobe.com
Kwụpụ 3
Ghichaa tomato n'okpuru mmiri na-agba agba, wee mee nkwụsị dị na mkpụrụ nke mkpụrụ osisi ahụ. Wunye mmiri ọkụ na tomato, wee jiri nwayọ bepụ akpụkpọ ahụ jiri obere mma. Bee mkpụrụ osisi peeled na ọtụtụ iberibe. Ebe ube oyibo, lemon wedges na tomato na blender nnukwu efere, nnu nụrụ ụtọ, wunye 1 teaspoon nke olive mmanụ. Cannwere ike ịgbakwunye ngwa nri ọ bụla ma ọ bụrụ na achọrọ. Gri nri ruo mgbe ị ga-eji ire ụtọ. Tinye ihendori a kwadebere na friji.
F nri nri - stock.adobe.com
Kwụpụ 4
Itucha ahihia ahihia, jiri akwa nhicha kichin kpoo ya. Ghichaa iyak ahu na nnu na ngwa nri ndi ozo dika ichoro. Wunye ntụ ọka n'ime akpa ewepụghị. Tinye otu azụ na ntụ ọka na nke mbụ n'otu akụkụ wee tinye n'akụkụ nke ọzọ. Ekwesighi ka achicha buru ibu, nkpuchi di nkpa, ozo.
Nri nri - stock.adobe.com
Nzọụkwụ 5
Tinye pan na stovu ma hichaa ala ya na mmanụ ihe oriri site na iji ahịhịa silicone. Mgbe pan ahụ na-ekpo ọkụ, tinye steaks na ighe n'akụkụ nke ọ bụla n'ime ọkụ ọkụ maka nkeji 10 (ruo mgbe aja aja aja). Nyefee iberibe ahụ na akwa nhicha akwụkwọ ma hapụ ịnọdụ ala maka minit ole na ole. Ighe eghe n'ime pan na ntụ ọka dị njikere. Na-efe azụ ahụ na tebụl tinyere ihendori, ị nwere ike icho nri ahụ na ahịhịa ọhụrụ. Kporie nri gị!
Nri nri - stock.adobe.com
