I-Baked Cod kunye neeTamati kunye neeCapers

I-Baked Cod iphekwe ngobunono kwi-sauce yebhotolo yelamuni kwaye ijikelezwe ziitumato ezigcadiweyo kunye neecapers.

Le yiresiphi ekhawulezayo nelula yentlanzi enokuthi ilungele ngaphantsi kwemizuzu engama-30. Ilula kodwa intsha kwaye inencasa!

vala iBaked Cod ephekiweyo eneTomato & Capers epanini

baqala nini abafazi ukunxiba ibhlukhwe

Siyayithanda le recipe ye-Baked Cod.

Ilula kwaye iyakhawuleza!
Intlanzi iphuma ithenda kwaye inkenenkene ngalo lonke ixesha.
Ukukhanya okutsha kunye nenye indlela enempilo kwinyama ebomvu.

izithako zokwenza iBaked Cod ngeeTomato & Capers

indlela yokuqhubeka nencoko nentombazana

Izithako

IKHOWUDI Ukuba iifillet zinkulu kakhulu, zibuyisele endaweni yazo ufake izinqe zecod ezimfutshane kodwa zityebile. Ziya kuthatha ixesha elide ukupheka kwaye kufuneka kusetyenziswe ithemometha yenyama ukuqinisekisa ukuba zibhakiwe ngokupheleleyo. Zombini iziqendu zecod zinokufunyanwa zintsha okanye zinomkhenkce!

I-SOUCE Ijusi yelamuni kunye nebhotolo zihambelana ngokufanelekileyo nencasa ethambileyo yebhotolo yecod.

IMATATA Iitumato ezigcadiweyo zinika isitya incasa emnandi kunye nepop yombala.

I-BASIL Imifuno entsha yindlela efanelekileyo yokugqiba esi sidlo ngaphambi kokukhonza.

Ukwahluka: Ukuthambisa okukhaphukhaphu okunesonka kunokwenziwa ngokudibanisa iimvuthuluka zesonka zePanko neoli yomnquma, iqanda lelamuni kunye nokufefa kwetshizi yeparmesan. Fafaza ngaphezulu kwentlanzi ngaphambi kokubhaka.

UHLOBO lwePRO: Beka intlanzi ebhakiweyo phantsi kwe-broiler ngomzuzu we-1 kwi-crust crunchy eyongezelelweyo phezulu.

uyisusa njani iplastikhi enyibilikiweyo eziko

ioli kunye neetumato epanini ukwenza iBaked Cod kunye neeTomato & Capers

Indlela yokubhaka iCod

Kulula kakhulu ukwenza le cod ithandeka kwaye inkenenkene, kwaye kuthatha nje amanyathelo ambalwa okulungisa okukhawulezayo kwintlanzi egqibeleleyo!

Gcoba icod ngejusi yelamuni kunye ne-1 teaspoon yeoli yeoli kwisitya. Phola efrijini.
Gcoba iitumato ngeoyile yomnquma eseleyo, igalikhi, basil, capers, ityuwa, & ipepile; yosa.
Faka icod ngeetumato ezigcadiweyo kunye neecapers, galela ibhotolo phezu kwecod, bhaka ngokwendlela iresiphi engezantsi .

inkukhu kunye netumata umxube epanini ukwenza iBaked Cod ngeeTomato & Capers

Yintoni omawuyenze ngeBaked Cod

Iitapile ezigcadiweyo kunye neeKarothi , I-Pasta ye-Beet Creamy IiNoodles zamaqanda , okanye i-low-carb IiNoodles zeZucchini ezinoCream .
Ngamacala emifuno, siyathanda Izihluma zaseBrussels ezigcadiweyo (enokuthi iphekwe ngokufanelekileyo kunye neetumato),
Kwaye isaladi, zama ukukhanya kunye Classic Wedge Salad okanye Isaladi yesipinatshi eneSinxibo seBacon eshushu .

Okushiyekileyo

Gcina i-cod eshiyekileyo kwisitya esingangeni moya kwisikhenkcisi ukuya kutsho kwiintsuku ezi-3. Yenza iintsalela ezinkulu njengoko Iintlanzi zeTacos !
Phinda ufudumeze kwi-microwave, usebenze ngokubandayo phezu kwesaladi, okanye ubeke kwindawo yokugubungela isidlo sasemini.
I-cod inokukhenkcezwa ukuya kuthi ga kwiinyanga ezimbini ukuba isongelwe ngokuqinileyo, kodwa ukuthungwa kwayo akuyi kufana xa inyibilikile. Kule meko, sebenzisa kuyo isuphu okanye isityu.

Izitya zethu zeentlanzi ezizithandayo

Iintlanzi zoMoya kunye neeChips – sebenzisa iifayili ezintsha okanye ezikhenkcezisiweyo
Ukutya okomileyo kweSalmon – iyabhakwa okanye iqhotsiweyo
Teriyaki Salmon – 30 imizuzu isidlo
I-Baked Fish Nuggets – igqibelele ukudipha
I-Air Fryer Salmon – ithambile okanye ithe kratya

Ngaba uyenzile le Baked Cod? Qinisekisa ukushiya umlinganiselo kunye nenkcazo apha ngezantsi!

vala iBaked Cod ephekiweyo eneTomato & Capers epanini

4.89ukusuka9iivoti ReviewIndlela yokupheka

I-Baked Cod kunye neeTamati kunye neeCapers

Ixesha lokulungiselela10 imizuzu Ixesha LokuphekaAmashumi amabini imizuzu Ixesha elipheleleyo30 imizuzu Iinkonzo4 Umbhali Holly Nilsson Icod ebhakiweyo kunye neetumato zecherry & izinongo yinto esempilweni, enencasa enencasa efakwa elungile ngemizuzu engama-30!

Izithako

▢4 iifillet zekhowudi 5-6 ii-ounces nganye
▢Nye icephe ijusi entsha yelamuni
▢Nye icephe i-oyile ye-olivu + 1 ithisipuni, yahlulwe
▢Mbini iikomityi iitumato cherry isiqingatha
▢Mbini iicloves igalikhi igayiwe
▢¼ icephe basil eyomileyo
▢Mbini amacephe ii-capers
▢Nye icephe i-lemon pepper isinongo
▢ityuwa ukungcamla
▢Mbini amacephe ibhotolo yanyibilika
▢iparsley entsha kunye ne-basil yokukhonza ngokuzikhethela

Imiyalelo

Preheat oven ukuya kwi-400°F. Gcoba i-cod ngejisi lemon kunye ne-1 teaspoon yeoli yeoli. Beka efrijini.
Gcoba iitumato ngecephe eliseleyo leoli yomnquma, igalikhi, basil, iicapers, kunye netyuwa kunye nepepile ukungcamla. Beka kwi-pan ye-9x13 kwaye utshise imizuzu eyi-10.
Susa i-cod efrijini kwaye ubeke epanini kunye neetumato. Gafa ibhotolo enyibilikisiweyo phezu kwecod.
Bhaka i-11-14 imizuzu okanye kude kube i-opaque kunye neentlanzi zivutha lula. Ungapheki kakhulu.
Susa kwi-oven uze ufefe iparsley kunye ne-basil ngaphambi kokukhonza.

Amanqaku okuResiphi

Ukuba iifayile zakho zeentlanzi zityebile ziya kufuna ixesha elingakumbi.

Ulwazi Lwezondlo

Iikhalori:838,Iicarbohydrates:4g,Iprotheyini:161g,Amafutha:Shumi elinantlanug,Amafutha aGqithisiweyo:5g,Amafutha eTrans:Nyeg,ICholesterol:402mg,Isodium:655mg,Potassium:3901mg,Ifayibha:Nyeg,Iswekile:Mbinig,IVithamin A:908IU,Ivithamin C:28mg,Ikhalsiyam:162mg,Iayini:4mg

(Ulwazi lwezondlo olunikeziweyo luqikelelo kwaye luya kwahluka ngokusekelwe kwiindlela zokupheka kunye neempawu zezithako ezisetyenzisiweyo.)