Haddock maka di na nwunye

Haddock, dị ka nwa nwanne ya, bara ezigbo uru nye ahụ mmadụ: ọtụtụ mkpụrụ akụkụ, vitamin na, omega-3 acid fatty acids, ga-enyere aka ịnọgide na-enwe ahụ ike, ma ọ bụrụ na nri bara ezigbo uru, gbasoo ntụziaka dị mfe anyị. Otu esi esi esi nri maka di na nwunye anyi ga ekwu okwu.

Ntuziaka maka ikpo

Efrata:

• fennel - 1 yabasị;
• lemon - 1 ibe;
• mmanya ọcha akọrọ - 200 ml;
• efere efere - 1/2 st.;
• Fillet nke haddock - 4 PC.
• oji oji (ala) - 1/4 tsp.
• olive - 1/3 tbsp.

Nkwadebe

A na-ebipu bọlbụ fennel n'ime mgbaaka nke ọkara ọkpụkpụ. N'elu, anyị na-etinye mkpụrụ osisi lemon ma jupụta na ngwakọta nke efere azụ na mmanya ọcha. Ngwurugwu abuo abuo, kpochapu ya, ma kpochapu ya ma kpoo oku nke oku anyi. Anyị na-etinye ụgbụ ụgbụ ụgbọ mmiri n'elu, na-etinye azụ a na-eji nnu na ose eme ihe. Anyị na-esi nri nke mgbochi n'okpuru mkpuchi maka minit 8-10.

A na-ewepụ ụgbụ azụ na ụgbụ ahụ, a na-ahapụkwa fennel na nnukwu okpomọkụ, na-echere ruo mgbe a ga-ekpochapụ mmiri niile na 200 ml. Anyị na-efe azụ, na-agba ya na ihendori na fennel na sprinkling na mkpụrụ osisi olive, dill na ground black ose.

N'ikpe aka, enwere ike ịchọta di na nwunye na multivark. Dee ihe na-esi na steam na minit 10.

Ejiri ihe eji esi nri

Efrata:

• ntụ ọka maka mmiri - 4 epupụta;
• leeks (ọcha) - 1 ibe;
• carrots - 2 iberibe;
• yabasị sistel - 1/2 pc.;
• Fillet nke haddock - 4 PC.
• nnu, ose - nụrụ ụtọ;
• ose dị ụtọ - 1 pc.
• mmanụ olive - 2 tbsp. ngwunye;
• mmanya ọcha - 125 ml;
• lemon - 1 pc.

Nkwadebe

Akara mpempe akwụkwọ ọ bụla na-agbaji na ọkara, na n'akụkụ ọ bụla anyị na-emegharị. Na akpa n'akpa anyị na-etinye nnukwu carrots, ọkara mpempe akwụkwọ nke eyịm, obere fennel, leeks na eriri ose dị ụtọ . Anyị na-etinye fillet azụ na akwukwo nri akwukwo nri, jiri ya na nnu na ose mee ya. Jide n'aka na etinyere envelopu nke ederede na-ejigide ya, wee wụsa ọdịnaya ya niile na mmanya ọcha na otu tablespoons mmanụ olive.

Gbanyee envelopu elu, tinye ya na mmiri nke steamer ma jiri nwayọọ mee ya ntụtụ n'ọtụtụ ebe iji nye mpepụ maka mmiri mmiri. Anyị na-etinye grate n'elu mmiri esi mmiri ma na-ekpuchi steamer na mkpuchi. Anyị na-esi nri fillet azụ maka nkeji iri na abụọ, ruo mgbe mkpịrịsị onwe ha na nro nke akwụkwọ nri dị njikere. Anyị na-efe nri na akwụkwọ nri na-amịpụta mmanya na otu slime nke lemon.