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Samaki wa kukaangwa kwenye kikaango na wali wa limau, njegere na tango

Samaki wa kukaangwa kwenye kikaango na wali wa limau, njegere na tango
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 610 kcal
31% DV
Jumla ya Mafuta 24.0g
37% DV
Mafuta ya Monounsaturated12.9g
Mafuta ya Polyunsaturated5.2g
Mafuta Yaliyoshiba4.8g
Mafuta ya Trans0.1g
Jumla ya Wanga 59.0g
20% DV
Nyuzinyuzi7.0g
Wanga46.0g
Sukari6.0g
Protini 36.0g
72% DV
Protini ya Wanyama29.0g
Protini ya Mimea7.0g

Kuhusu

Mlo wenye protini za wastani hadi nyingi, ukiwa na sehemu kubwa ya wali mweupe, njegere kwa nyuzinyuzi na virutubisho vidogo, pamoja na samaki wa kukaangwa kwenye kikaango aliyeandaliwa kwa mafuta na viungo rahisi.

Viambato

Vitamini & Madini

Vitamini

KirutubishoKiasiDV%Nusu-maisha
Biotini (B7)8.0mcg27%
Kolini118.0mg21%
Folate (B9)95.0mcg24%
Niasini (B3)8.7mg54%
Asidi ya Pantotheniki (B5)1.4mg28%
Riboflavini (B2)0.2mg18%
Thiamini (B1)0.3mg27%
Vitamini A95.0mcg11%
Vitamini B122.4mcg100%
Vitamini B60.6mg36%
Vitamini C22.0mg24%
Vitamini D6.5mcg33%
Vitamini E2.1mg14%
Vitamini K32.0mcg27%

Madini

KirutubishoKiasiDV%Nusu-maisha
Kalsiamu72.0mg7%
Shaba210.0mcg23%
Madini Chuma3.1mg17%
Magnesiamu78.0mg19%
Fosforasi355.0mg51%
Potasiamu760.0mg16%
Seleniamu42.0mcg76%
Sodiamu520.0mg23%
Zinki2.2mg20%

Samaki wa Fillet Uliokaangwa Kwenye Pani pamoja na Wali wa Limau, Njegere, na Tango

Dibaji



Hiki ni chakula safi na cha moja kwa moja kilichojengwa juu ya umakini wa vipimo badala ya mapambo. Samaki huokwa kwenye pani ili kupata uso mkavu na wa kukrimu, huku katikati ikibaki yenye unyevunyevu na ya uwazi kiasi, wakati wali hubeba ladha ya limau kwa kiasi na njegere huleta utamu na nafuu. Tango huachwa liwe bichi na baridi ili sahani ya mwisho ibaki tulivu, yenye uwiano, na sahihi.

Mambo muhimu ya mapishi



  • Aina ya sahani: Sahani kuu

  • Mtindo wa mapishi au asili: Ulaya wa kisasa

  • Aina ya mlo: Chakula cha mchana au cha jioni

  • Idadi ya walaji: Sehemu 1

  • Ukubwa wa sehemu: 420 g

  • Muda wa maandalizi: Dakika 15

  • Muda wa kupika: Dakika 20

  • Muda wote: Dakika 35

  • Ugumu: Wastani


  • Vifaa



  • Pani nzito ya kukaangia, 24 cm

  • Sufuria ya wastani yenye kifuniko

  • Kichujio chembamba

  • Bakuli la kuchanganyia

  • Spatula ya samaki

  • Kisu kikali

  • Ubao wa kukatia


  • Viungo



    Samaki


  • 160 g fillet ya samaki

  • 3 g chumvi

  • 1 g pilipili nyeusi

  • 10 g mafuta ya kupikia


  • Wali wa limau na njegere


  • 110 g wali mweupe

  • 220 g maji

  • 40 g njegere za kijani

  • 8 g limau, maganda yaliyokunwa laini na juisi

  • 2 g chumvi

  • 5 g mafuta ya kupikia


  • Tango


  • 40 g tango

  • 1 g chumvi

  • 2 g juisi ya limau

  • 1 g pilipili nyeusi


  • Njia ya kupika



  • 1. Osha wali mweupe kwa maji baridi hadi maji yawe karibu kuwa safi, kisha chuja vizuri. Hii huondoa wanga wa ziada wa juu na kufanya punje zibaki tofauti.


  • 2. Weka wali, maji, 2 g chumvi, na 5 g mafuta ya kupikia kwenye sufuria ya wastani. Chemsha juu ya moto mkali, kisha funika, punguza hadi moto wa chini kabisa, na upike kwa dakika 12 bila kuinua kifuniko. Ondoa kwenye moto na uache upumzike, ukiwa umefunikwa, kwa dakika 5. Punje zinapaswa kuwa laini, tofauti, na kavu juu.


  • 3. Ongeza njegere za kijani kwenye wali wa moto, pamoja na maganda ya limau yaliyokunwa na juisi ya limau. Changanya kwa upole kwa kutumia uma hadi njegere zipate joto na wali unukie limau sawasawa. Wali unapaswa kubaki mwepesi, si kubanwa.


  • 4. Kata tango vipande vyembamba vya mviringo au nusu-duara. Tia 1 g chumvi, 2 g juisi ya limau, na 1 g pilipili nyeusi. Changanya kwa muda mfupi na uache kwa dakika 3 ili tango lilegee kidogo huku likibaki na ukrakra wake wa kutafunwa.


  • 5. Kaushia fillet ya samaki kabisa kwa kuipangusa. Tia 3 g chumvi na 1 g pilipili nyeusi pande zote mbili.


  • 6. Pasha pani ya kukaangia juu ya moto wa kati kwenda mkali kwa dakika 2. Ongeza 10 g mafuta ya kupikia na, yanapoanza kung'aa, weka samaki kwenye pani upande wa kuwasilisha chini. Pika kwa dakika 3 hadi 4 bila kuusogeza, hadi upande wa chini uwe wa dhahabu iliyokolea na ujiachie kwa urahisi.


  • 7. Geuza samaki na upike kwa dakika 2 hadi 3 upande wa pili, kutegemea unene wake. Nyama inapaswa kuwa imebadilika rangi kiasi katikati na kutengana katika tabaka kubwa zenye unyevunyevu chini ya mguso wa upole.


  • Upambaji wa sahani na utoaji



    Weka wali wa limau na njegere kidogo nje ya katikati kwenye sahani ya moto na uufinyange uwe umbo nadhifu la yai. Egemeza samaki dhidi ya wali ili uso uliokaangwa ubaki unaonekana. Panga tango pembeni katika mstari wa kiasi, ukiruhusu ubichi wake kuipa sahani ukali bila kuvuruga mpangilio wake.

    Maelezo ya kitaalamu



  • Samaki mkavu huokwa vizuri kwenye pani; unyevunyevu wowote wa juu utapunguza ukoko.

  • Wali ubaki huru. Kuchanganya kupita kiasi baada ya kupikwa kutafanya punje ziwe nzito na za kunata.

  • Limau inapaswa kuinua sahani, si kuitawala. Tumia kiasi cha kutosha kuangaza wali na tango, lakini hifadhi ladha ya asili ya samaki.
  • Bila glutenBila maziwaUwiano mzuriMediterranean
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