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Moqueca Baiana ya samaki mweupe, nazi, nyanya na kotimiri

Moqueca Baiana ya samaki mweupe, nazi, nyanya na kotimiri
Imerekodiwa na @hokkaido | Watumiaji 0 walipenda chakula hiki | Watumiaji 0 walihifadhi chakula hiki

Taarifa za Lishe

Kwa kila huduma ya 420g

% ya Thamani ya Kila Siku kulingana na lishe ya kcal 2000

Kalori 520 kcal
26% DV
Jumla ya Mafuta 35.0g
54% DV
Mafuta ya Monounsaturated8.5g
Mafuta ya Polyunsaturated2.5g
Mafuta Yaliyoshiba22.0g
Jumla ya Wanga 16.0g
5% DV
Nyuzinyuzi4.0g
Wanga5.0g
Sukari7.0g
Protini 34.0g
68% DV
Protini ya Wanyama31.0g
Protini ya Mimea3.0g

Kuhusu

Makadirio ya porisho la mchuzi wa samaki wa Brazil uliotengenezwa kwa samaki mweupe kwenye tui la nazi, pamoja na nyanya, pilipili hoho, kitunguu, mimea ya kunukia na mafuta. Una protini na mafuta kwa kiwango cha wastani hadi juu, huku wanga ukiwa mdogo kiasi.

Viambato

Vitamini & Madini

Vitamini

KirutubishoKiasiDV%Nusu-maisha
Biotini (B7)5.0mcg17%
Kolini118.0mg21%
Folate (B9)42.0mcg11%
Niasini (B3)7.8mg49%
Asidi ya Pantotheniki (B5)1.1mg22%
Riboflavini (B2)0.2mg17%
Thiamini (B1)0.2mg15%
Vitamini A85.0mcg9%
Vitamini B122.4mcg100%
Vitamini B60.8mg44%
Vitamini C32.0mg36%
Vitamini D6.0mcg30%
Vitamini E2.6mg17%
Vitamini K18.0mcg15%

Madini

KirutubishoKiasiDV%Nusu-maisha
Kalsiamu68.0mg7%
Shaba320.0mcg36%
Madini Chuma3.1mg17%
Magnesiamu74.0mg18%
Fosforasi360.0mg51%
Potasiamu890.0mg19%
Seleniamu48.0mcg87%
Sodiamu620.0mg27%
Zinki1.4mg13%

Moqueca Baiana ya Samaki Mweupe, Nazi, Nyanya, na Giligilani

Dokezo la utangulizi


Moqueca ni mchuzi mzito wenye nguvu tulivu: unang’aa kwa limau, unazungushwa na maziwa ya nazi, na kuinuliwa na utamu safi wa samaki mweupe. Mafanikio yake hutegemea kiasi katika kuchemsha taratibu, ili samaki wabaki laini na mchuzi ubaki wenye rangi angavu badala ya kuwa mzito. Ukiandaliwa ipasavyo, hufika mezani kama sahani kamili, yenye harufu nzuri, iliyosawazika, na ya Kibrazili bila kukosewa.

Mambo muhimu ya mapishi


  • Aina ya sahani: Mchuzi mzito wa samaki

  • Mapishi au asili: Kibrazili

  • Aina ya kozi: Kozi kuu

  • Idadi ya walaji: Sehemu 2

  • Ukubwa wa sehemu: 210 g

  • Muda wa maandalizi: Dakika 20

  • Muda wa kupika: Dakika 18

  • Muda wa jumla: Dakika 38

  • Ugumu: Wastani wa juu


  • Vifaa


  • Sufuria pana ya kukaangia ya 24 cm yenye kifuniko

  • Ubao wa kukatia

  • Kisu cha mpishi

  • Bakuli la kuchanganyia

  • Kifaa cha kukunia laini au microplane

  • Spatula ya samaki au kijiko bapa


  • Viungo



    Samaki na marinadi


  • Minofu ya samaki mweupe, isiyo na ngozi, iliyokatwa vipande vya 4 cm — 240 g

  • Juisi ya limau — 20 g

  • Chumvi — 4 g


  • Msingi wa mchuzi


  • Mafuta ya zeituni — 20 g

  • Kitunguu, kilichokatwa vipande vyembamba — 80 g

  • Kitunguu saumu, kilichokatwa vipande vyembamba — 12 g

  • Pilipili hoho, iliyokatwa vipande vyembamba — 80 g

  • Nyanya, iliyokatwa dadu — 100 g

  • Maziwa ya nazi — 180 g

  • Chumvi — 2 g


  • Kumalizia


  • Giligilani, majani na mashina laini, iliyokatwa — 12 g


  • Mbinu


  • 1. Changanya samaki mweupe, juisi ya limau, na chumvi katika bakuli. Geuza kwa upole ili vifunike sawasawa na uache kwa dakika 10. Samaki wanapaswa kuanza kukaza kidogo pembeni huku wakibaki na mng’ao na bila kuvunjika.


  • 2. Weka sufuria pana ya kukaangia ya 24 cm juu ya moto wa wastani na ongeza mafuta ya zeituni. Ongeza kitunguu na kitunguu saumu na upike kwa dakika 4, ukikoroga mfululizo, hadi kitunguu kiwe cha uwazi na kitunguu saumu kitoe harufu nzuri bila kubadilika rangi.


  • 3. Ongeza pilipili hoho na nyanya. Pika kwa dakika 5, ukikoroga mara kwa mara, hadi nyanya ianze kuvunjika na mboga zitengeneze msingi wenye mchuzi mwepesi.


  • 4. Mimina maziwa ya nazi na ongeza chumvi iliyobaki. Chemsha taratibu juu ya moto wa wastani hadi mdogo na upike kwa dakika 3. Kimiminika kinapaswa kuonekana kimeungana na kimekolea kidogo, bila kuchemka kwa nguvu.


  • 5. Panga samaki pamoja na juisi zake za limau katika tabaka moja ndani ya sufuria. Funika na upike kwa dakika 4 hadi 5, kutegemea unene wake, hadi samaki wageuke kuwa wa rangi hafifu isiyoona ndani na wachambuke kwa urahisi katikati lakini bado wabaki na ulaini wenye unyevunyevu kama hariri.


  • 6. Ondoa kwenye moto na changanya ndani giligilani. Acha mchuzi usimame kwa dakika 1 ili mimea hiyo itoe manukato kwenye mchuzi bila kupoteza ubichi wake.


  • Upambaji na utoaji


    Mimina mchuzi kwenye bakuli bapa vya moto, ukigawa samaki na mchuzi kwa usawa. Sahani ya mwisho inapaswa kuonyesha samaki wakiwa wamejisitiri ndani ya mchuzi wenye rangi angavu ya matumbawe, huku giligilani ikionekana juu ya uso badala ya kufichwa chini yake. Tumikia mara moja wakati mchuzi bado ni moto na samaki wamebaki laini.

    Maelezo ya kitaalamu


  • Dumisha kuchemsha kwa utaratibu; moto mkali utakaza samaki na kufifisha maziwa ya nazi.

  • Kata samaki vipande vya ukubwa sawa ili vipike kwa kasi ileile kote.

  • Mchuzi unapaswa kumalizika ukiwa wa kumiminika lakini umeungana, ukiwa na mwili wa kutosha kuufunika samaki kwa upole bila kuwa mzito.
  • KetoWanga kidogoPaleoMediterraneanBila glutenBila maziwaWhole30Uwiano mzuri
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