Kudya chikafu chinokosha, zvisinei kuti hazvifaniri kuwedzererwa uye uyewo caloric. Kubva kune sandwiches nebhekoni, mbatata yakabikwa nenyama, pelmeni uye mamwe "mufaro" zviri nani kuramba, asi hove, semuenzaniso, cod, yakabikwa nemiriwo, haisi utano chete, asiwo inonaka. Ihove iri shoma-mafuta, asi yakafuma phosphorus uye omega-3 acids, saka tinotenga cod uye tinopfuurira.
Kana iwe uri kukurumidza
Kubva mubasa, iwe unowanzouya wakaneta zvakanyanya zvokuti hapana nguva, hapana simba rekudya zvekudya uye yakamira kwenguva refu pahote. Isu tinoita zvakanyanyisa: gadzira mazai emakodhi: hove, yakabikwa muchoto uye nemiriwo, ichagadzirira mukati mehafu yeawa.
Zvisungo:
- cod fillets (asina ganda, mapfupa, mumakumbo) - 4 pcs;;
- matata anotya kwete mvura - 6-8 zvidimbu;
- imwe mhandara yemiorivhi yakawanda - 50 ml;
- zukini muduku muduku kana zucchini - 1 pc .;
- munyu - 1 pinch;
- basil kana mamwe maruva - 2-3 maruva;
- mutsva wepasi mutsva muguyo-kuravira.
Kugadzirira
Mutsara wekodhi yakabikwa nemiriwo yakanyanya nyore. Itai kuti mafuta acho asvike, tivhare tato takatemwa matika, tisaza pepper, pamusoro pedu tinoisa hove yakashambidzwa uye yakasvibiswa nehomwe yepepa. Solim. Pamusoro pekodhi, muparidze mitsara ye zucchini (kucheka kwazvo zvishoma), wedzisa munyu uye uutumire kuvhuni inopisa kwehafu yeawa. Wedzera magidhi uye chero muto wekuda kwako.
Kana iwe usakurumidza
Kana pane nguva uye chido chekubika chinhu chisingawanzoiti, sarudzo yakanakisisa, somuenzaniso, yeSvondo kwemasikati - kodhi, yakagadzirwa nemiriwo, yakabikwa muchoto.
Zvisungo:
- hove dzechando dzakagadzirwa, kunyanya, dzakakwana - 1,5-2 kg;
- karoti makuru orange - 1 pc .;
- onion brown onion - 2 pcs;;
- nyanya dzakabikwa, kwete mvura tsvuku - 2 pcs;;
- zukini vaduku kana nguva yepungu - 70 g;
- mafuta asina kuwanikwa kubva kune sunflower odorless - 40 ml;
- lemon - ΒΌ chikamu;
- munyu, chena mutsva pevhu - kuvira.
Kugadzirira
Cod yakakanyiwa, yakabikwa nemiriwo, yakabikwa muuori. Kubva padhipa rinopetwa kaviri kana nguva yakareba sehove, tinoumba substrate, peta nepakati uye tenderera kumativi (inofanira kunge yakaita sechikepe). Tinochenesa karoti, zucchini kana dzungu, anyezi. Takapfekedza mabhuru maduku, pamwe nekucheka matata. Pamusoro pemafuta ezviyo, zvinopisa kumoto wakaoma, fry miriwo inenge yava kuda kubika. Isu tinochenesa uye tinodzika hove. Mumuviri, tinoisa miriwo, tinoisa hove dziri mumashizha, miriwo yakasara inoparadzirwa kubva kumusoro. Bhivha kwemaminitsi makumi mana nemasere akadziya. Kushumira, kusaswa nejisi remuti. Zvichida cod nemiriwo, yakabikwa muchoto, ichauya newaini yakaoma yakaoma kana doro uye mishonga yemashizha.