Ixesha Lokupheka: Imizuzu eyi-15 Lilonke ixesha: 15 imiz Ukutya: 4 Isivuno: 12 oz. intlanzi Iprofayili yeSondlo: I-Calorie ephantsi yeKhabhohayidrethi yobisi-I-Sugars ePhantsi eyongeziweyo eMahalaTsibela kwiiNqaku zeSondlo Izithako
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⅓ indebe uflawo wezinto zonke
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½ icephe ityuwa
ngaba uBobby flay utshatile?
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¼ icephe ipepile entsha
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1 iponti intlanzi, i-tilapia, i-haddock okanye ezinye iifayili zentlanzi emhlophe (jonga Khetha intlanzi eZinzileyo, ngokuchaseneyo), usike ube ngamacandelo ama-4
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1 icephe ioli yomnquma eyongeziweyo
Izalathiso
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Hlanganisa umgubo, ityuwa kunye nepepper kwisitya esingenanto. Susa ngokucokisekileyo iifillet; lahla nawuphi na umgubo oseleyo.
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Fudumeza i-oyile kwi-skillet enkulu ye-nonstick phezu kobushushu obuphakathi. Yongeza intlanzi, usebenze ngeebhetshi ukuba kuyimfuneko, kwaye upheke de ube mdaka kancinane kwaye ube ne-opaque embindini, imizuzu emi-3 ukuya kwe-4 kwicala ngalinye. Khonza ngokukhawuleza.
