Esi esi nri bass n'oké osimiri dị ụtọ na oven
Mmiri mmiri na-adọta ndị nwunye ọ bụghị naanị site na uto ya, kamakwa site na pink pink, nke na-eme ka nri ọ bụla dị ụtọ ile anya. Mgbe frying, ndò na-apụ n'anya fọrọ nke nta ka ọ bụrụ kpamkpam, ya mere, ọ ka mma ịme achịcha na oven. Mgbe ị na-eme achịcha, njirimara bara uru na vitamin anaghị efu.
N'ụdị perch nwere amino acid, vitamin, calcium, site, abụba, karịsịa Omega-3.
Kalori ọdịnaya nke perch esiri na oven bụ 103 kcal kwa 100 grams.
Bass Sea na foil na poteto
Methodzọ ọ bụla isi nri perch kwesịrị ịmalite na ịcha. Nke mbụ, a na-ebipụ ntù, mgbe ahụ, a ga-ehichapụ akpịrịkpa, belata ọdụ ahụ wee wepụ anya.
Maka isi nri na foil, ị nwere ike iji ma dum perch ma bee n'ime iberibe, anaghị ewerekarị fillet. A na-ete azụ na ngwa nri, dịka ọmụmaatụ: basil, ose, cloves, garlic, saffron. Mgbe nke ahụ gasịrị, a na-ahapụ ya ruo ọtụtụ awa ka ngwa nri ahụ wee banye.
- oké osimiri mmiri 2 PC
- poteto 400 g
- karọt 1 pc
- lemon ihe ọ juiceụ juiceụ 2 tbsp l.
- yabasị 2 PC
- balsamic mmanya 1 tbsp. l.
- mmanụ oliv 2 tbsp l.
Calories: 87kcal
Ndi na-edozi: 9.6 g
Abụba: 3.1 g
Carbohydrates: 4,6 g
Bee azu, na-esi ọnwụ na ngwa nri. Mgbe awa ole na ole gasịrị, wepụ, mee ogologo oge n'akụkụ, tinyekwuo ngwa nri, mgbe ihichapụ ihe ndị a na-eji ajị anụ ma ọ bụ akwa nhicha.
Na-asa nduku na carrots, bee, saa ọzọ. Obụpde akwụkwọ nri, nnu nụrụ ụtọ tupu esi mmiri.
Gwakọta balsamic mmanya na ihe ọ lemonụ lemonụ lemon, tinye mmanụ oliv. Yet perch na dapụtara ngwakọta, tinye dil ma ọ bụ pasili, tinyere a efere, mechie otu awa.
Bee ihe karọt na poteto sie n'ime cubes, belata yabasị n'ime yiri mgbaaka.
Dina ihe eji esi nri na foil, hichaa ime ya na butter.
Tinye nduku na ebu, mgbe ahụ, yabasị yiri mgbaaka, mgbe ahụ, carrots. Tinye ozu ozu azụ n'elu, kpuchie ya na foil.
Kpochapu oven na ogo 160, tinye perch. Ime ruo minit iri anọ na ise, na nkeji 5-10 ruo mgbe ị dị njikere, wepu akwa oyi akwa iji nweta eriri ọla edo.
Otu esi eme achịcha uhie uhie uhie
Efrata:
- Fillet nke oke osimiri uhie - 700 grams.
- Ude gbara ụka - 200 milliliters.
- Chiiz - 100 grams.
- Tomato - 200 grams.
- Dil, akwụkwọ ndụ akwụkwọ ndụ eyịm, nnu, ose - nụrụ ụtọ.
Esi esi nri:
- Tinye friji perch fillets na efere ma gbazee maka otu awa. Bee ozu ma wepu ọkpụkpụ, na-agbanye na fillets. Bee n'ime nnukwu iberibe, ighe na mmanụ oliv, jiri nnu.
- Yet ude uto na perch, tinye ose na nnu nụrụ ụtọ. Debe iberibe maka minit 30, tinyezie ya na efere nri.
- Sie mmiri, tụba tomato n'ime ya, jigide 3 nkeji, wee nyefee ya na mmiri oyi maka nkeji ole na ole, gbachapụ, bee n'ime cubes. Itinye tomato ke utoojoo ude, nnu, tinye finely chopped yabasị na dil. Ghichaa chiiz na grater ọma.
- Tinye fillet na efere mmiri, wụsa ihendori. Kpochapu oven na ogo 200, tinye azụ, mee maka minit 40.
Nkwadebe vidiyo
Maka perch dị otú ahụ, ị nwere ike ime mgbakwunye site na poteto eghe ma ọ bụ osikapa na eyịm.
Ntụziaka kachasị ụtọ
Efrata:
- Fillet nke oke osimiri uhie - 800 gram.
- Ntụ ọka - 100 grams.
- Akwa - 1 ibe.
- Walnuts - 300 grams.
- Nnu, dil, ose - nụrụ ụtọ.
Nzọụkwụ site na nri:
- Defrost fillets, igbapu mmiri, akọrọ na a ị nweta akwa nhicha ma ọ bụ owu owu.
- Kpoo akwa ahụ na blender, tinye nnu. Ghichaa azụ na ntụ ọka, wụsa akwa na nnu.
- Iji blender ma ọ bụ ihe nrụgide, ghaa walnuts, belatacha yabasị na dil, gwakọta ihe niile. Ghichaa fillets na ngwakọta na-esi na ya apụta.
- Kechie azụ na foil, tinye na ebu ma ọ bụ na mpempe mmiri, tinye ya na oven preheated ruo 150 degrees, wepụ mgbe minit 30.
Uru na ọghọm nke butere achịcha
Mmiri mmiri nwere ọtụtụ amino acid, calcium, manganese, phosphorus, calcium, fluorine, nickel. Enwekwara vitamin, dịka ọmụmaatụ: A, B1, B2, E, C. Azụ adịghị nnukwu kalori, enwere ike iji ya na nri, ọ nwere mmetụta dị mma na ahụike mmadụ niile.
Omega-3 abụba dị na perch na-eme ka metabolism, nke na-enyere aka ịkwụsị ibu, na-eme ka ọkwa cholesterol dị elu, ọ bụkwa ezigbo mgbochi mgbochi megide ọrịa nke usoro ụjọ ahụ. Na-eri perch na-enyere aka na nwayọ nwayọ, ebe ọ nwere amino acid na polymers dị mkpa maka oke abụba metabolism.
Azụ a na-ebukwa ụfọdụ ihe ize ndụ. Onye ahụ nwere ike ịnagide onwe ya ma ọ bụ ahụ anataghi. Ejila ya maka ndị mmadụ na-arịa ọrịa akụrụ na ọrịa pancreatic.
Mmiri mmiri bụ otu n'ime azụ a na-ejikarị n'ụlọ, ọ dị ezigbo ụtọ ma baara ahụike mmadụ. Ime na-enye gị ohere ichebe vitamin na amino acid, hapụ àgwà ndị bara uru, ma melite uto ahụ.