Boiled, soyayyen, gasa cod. a da adadin kuzari

Duk wani abincin rana ko abincin dare, ba shakka, ba zai iya zama mai cike da kuma Hearty isa ba tare da nama, kifi, ko jita-jita. Bari mu zauna a karshen. Daga cikin da yawa jinsunan kifaye ne musamman rare tare da matan aure da jin dadin cod. Kalori jita-jita shirya gare shi ne low. Domin ya m, kuma a lokaci guda nama sãbo, wannan kifi ne wanda kuma ake kira "teku kaza". Cod, Boiled, soyayyen, gasa, da kuma fillet da ake amfani da dafa Hamburgers da meatballs.

Abin da ake ci kifi cod: samfurin caloric darajar dangane da hanyar da shirye-shiryen

Energy darajar da kifi dogara a kan irin zafi magani. Raw cod da ɗari grams na samfurin ƙunshi a total sittin da biyar da adadin kuzari, Boiled - tamanin. More gina jiki da aka soyayyen kifi. Abin da ake da shi kalori? Cod gasa a cikin tanda, da kuma musamman soyayyen cikin wani kwanon rufi ba kamar yadda "sauki" kamar yadda Boiled. A 100 grams na Rosy yanka na crispy ƙunshi game da mutum ɗari da goma da adadin kuzari. Wannan shi ne kusan sau biyu fi a cikin raw kifi, da kuma na uku fiye da Boiled.

A sauki girke-girke na soyayyen cod

The rare tasa ne soyayyen cod. Caloric shi - 110 kcal da 100 grams na gama samfurin. Ga wasu "taimako" za a iya maye gurbinsu a matsayin wani ɓangare na abinci breadcrumbs ga alkama gari.

Sinadaran

- cod fillets - 500 g;

- biyu cloves da tafarnuwa.

- gungu na sabo ne faski.

- rabin lemun tsami.

- gishiri.

- breadcrumbs - 150 g;

- kayan lambu (sunflower) man frying (kamar daya gilashin).

- kayan lambu (zaitun ko sunflower) man fetur ga miya (2-3 tablespoons.).

shirye-shiryen

1. Da farko shirya cod. Kalori ba a dogara a kan girman da guda. Da darajar kawai rinjayar da duration na dafa abinci. A ƙãre samfurin dole ne a m ɓangaren litattafan almara da kuma ba za a raw ciki. Saboda haka, mafi dace size - ba fiye da bakwai ko takwas santimita a tsawon da hudu zuwa biyar a fadin (photo 1, 2). Yanke fillet cikin daidaita guda kuma yayyafa da gishiri a cikin kudi na daya tablespoon da laba kifi. Saro su gaba ɗaya prosolilas kifi, da kuma barin for 15 - 20 minutes a dakin da zazzabi. To, ku wanke da yanka karkashin sanyi Gudun ruwa da kuma ninka a cikin wani colander.
2. Tafarnuwa kwasfa da sara da wuka, goga a kan karamin grater ko tsalle ta hanyar latsa.
3. A kan wani m grater grate da lemun tsami zest da kuma matsi da ruwan 'ya'yan itace.
4. faski yankakken. Sa'an nan Mix shi da tafarnuwa, lemun tsami kwasfa da ruwan 'ya'yan itace, gishiri (teaspoon) da kuma man fetur.
5. Tsoma fillets guda farko a cikin shirye miya, sa'an nan a cikin breadcrumbs. Toya a zafi mai a wani zurfin frying kwanon rufi. The wuta ya zama matsakaici to da-guda gasa ta a ciki. A dafa abinci lokaci a kan kowane gefe na game da 5 - 7 da minti.
6. Optionally, da ƙãre kifi kara gasa a cikin tanda, pre-watering ko kirim mai tsami miya, tumatir da ganye (Photo 3), 10 - 15 minutes. Samun sosai m kuma flavorful cod. Caloric abun ciki na irin darussa za 115 - 120 kcal.
7. Kamar yadda wani gefen tasa, yi amfani da Boiled dankali ko shinkafa. Bismillah!