IiPakethi zeHalibut ezibhakiweyo kunye neFennel kunye neSaladi yeChickpea

Ifoto: Ted Cavanaugh

Ixesha elisebenzayo: 35 mins Ixesha lilonke: 45 mins Ukukhonza: 4 Iprofayili yeSondlo: Iqanda lasimahla leGluten-Free-Calorie Low-Calorie Soy-FreeTsibela kwiiNqaku zeSondlo

Izithako

1 i-fennel yebhalbhu ephakathi, isiqingatha, i-cored kwaye yanqunyulwa kakhulu
½ encinci i-shallot, inqunyulwe
¼ indebe kugobe ioli yeKalamata, isiqingatha
1¼ iiponti i-halibut fillet, yinqumle ibe ngamacandelo ama-4
½ icephe ityuwa, yahlulwe
¼ icephe ipepile yomhlaba, kunye nokunye ukunambitha
1 i-lemon, uthathe iziqwenga ezi-4
½ indebe isiselo somdiliya esomile esimhlophe
1 (15 ounce) inkonkxa ii-chickpeas ezingenayo ityuwa, zihlanjululwe
½ indebe amagqabi e-basil amatsha, anqunyulwe kancinane
½ indebe amaqabunga e-parsley entsha aneziqu ezithambileyo, anqunyulwe kancinane
1 clove igalikhi, igayiwe
1 icephe ijusi yelamuni
1 icephe ioli yomnquma eyongeziweyo
⅓ indebe itshizi yeParmesan egayiweyo

Izalathiso

Preheat oven ukuya kwi-425°F. Sika izikwere ezine ze-15-intshi zephepha lesikhumba kwaye ulisonge nganye kwisiqingatha. Vula, ngoko kwicala elinye lomgca we-fold fold, i-1/4 ye-fennel, i-1/4 ye-shallot kunye ne-1 isipuni seminquma. Beka iqhekeza lentlanzi e-1 phezulu kwaye ufefe nge-pinch nganye yetyuwa kunye nepepper. Khama kancinci isilayi se-lemon phezu kwentlanzi, uze uyibeke phezulu. Gxobhoza i-2 tablespoons yewayini malunga nemifuno.
Gcoba i-free side ye-parchment phezu kweentlanzi kwaye, ukuqala phezulu, ugobe kwaye ucebise i-parchment ecaleni komda ovulekileyo ukuya ezantsi, udale ipakethi evaliweyo. Beka kwiphepha lokubhaka. Phinda wenze iipakethi ezi-4 zizonke.
Hlanganisa i-chickpeas, i-basil, i-parsley, i-garlic, ijusi yelamuni, ioli, kunye ne-1/4 ye-teaspoon eseleyo yetyuwa kunye nepepper ukunambitha kwisitya esiphakathi; xuba ukuze udibanise kakuhle. Gxuma kwitshizi.
Bhaka iipakethi zeentlanzi de zivuthwe, i-11 ukuya kwi-12 imizuzu. Masime imizuzu emi-2 ukuya kwemi-3. Beka iipakethi kwiiplate zomntu ngamnye kwaye uzivule ngononophelo etafileni. (Isilumkiso: Umphunga ophumayo uya kuba shushu.) Yiphakele ngesaladi yechickpea.