Tattaunawar ruwan teku a papillote tare da steamed broccoli florets

Kwanan nan Ina amfani da yawa varoma don girki, saboda yana taimaka min wajen shirya abinci mai koshin lafiya da cikakke, yana kiyaye mani lokaci mai yawa a cikin girki. Mutane da yawa sun adana varoma (gaskiya ne cewa yana ɗaukar abubuwa da yawa) a cikin kabad kuma da wuya suke amfani da ita, amma da gaske, ba ku san damar da take da shi ba, domin a cikin Minti 20 zaka iya dafa abinci sama da 3: ɗan nama ko kifin da aka siyar da shi, a haɗa shi da wasu kayan lambu da aka dafa da kuma dafa taliya, shinkafa da ƙwai don shirye-shirye na thean kwanaki masu zuwa.

A wannan yanayin mun shirya wasu t breku bream fillet tare da wasu furannin broccoli. Wancan, ta hanyan bayyana, kun riga kun nemi mai sayar da kifin ya fitar da tsaftatattun ɗumbin kuma na sayi jaka tare da broccoli florets da aka riga aka tsabtace kuma a yanka saboda ban sami lokacin ƙarin ba.

Gaskiyar ita ce tana da dadi sosai don haka ba ma tare da komai, amma idan kuna so za ku iya amfani da shi dandano mayonnaise, tartar miya o Almond Sauce.

Kuma, idan kuna son son varoma kamar mu, a nan mun bar ku cikakken sashin girke-girke tare da varoma.

Tattaunawar ruwan teku a papillote tare da steamed broccoli florets

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Tsananin fillets na gilthead teku bream a papillote tare da steamed broccoli florets. Kyakkyawan girke-girke mai gina jiki wanda ke taimaka mana samun amfanin varoma.

• Irin Arcas

• Nau'in girke-girke: kifi
• Calories: 250
• Ayyuka: 4

• Lokacin dafa abinci: 28M
• Jimlar lokaci: 28M

Sinadaran

• 4 fillet na ruwan teku (ko bass na teku ko hake)
• Lemon tsami 4
• wani tsunkule na gishiri
• feshin mai
• 400 g na broccoli a cikin furanni
• 500 g na ruwa + 1 teaspoon gishiri don gilashin

Shiri

1. Mun sanya gilashin 500 g na ruwa tare da teaspoon na gishiri. Mun shirya Minti 8, yanayin zafin varoma, saurin cokali.

2. Yayinda ruwan da ke cikin gilashin ke dumama, mun sanya kowane fillet a cikin takardar alumini don samar da ƙaramin fakiti (papillote). A saman kowane fillet ɗin mun sanya gishiri kaɗan, dunƙulewar man zaitun da lemun tsami. Muna rufe kunshin da kyau.

3. Muna yin haka tare da duk bayanan kuma sanya su a kan tarkon varoma. Mun yi kama.

4. A cikin varoma mun sanya furannin broccoli.

5. Lokacin da mintuna 8 suka wuce, za mu sanya varoma tare da broccoli, a saman tire da kifin kuma mu rufe da murfin.

6. Mun shirya Minti 20, yanayin varoma, saurin 2.