Atunṣe tandoori cod yi jẹ rọrun lati ṣetan ati ti nhu bi daradara. Gbadun pẹlu satelaiti iresi ayanfẹ rẹ tabi pẹlu awọn ẹfọ ti a gbẹ.
Ohun ti O nilo
- 4-6 fillets (ge sinu 1 1/2 chunks)
- Fun Marinade:
- 1 ago / 240 mL wara wara
- 1/4 ago / 60 mL epo olifi
- 4 ata ilẹ cloves (minced)
- 2 teaspoons / 10 mL Atalẹ (alabapade, grated)
- 2 teaspoons / 10 mL cumin (ilẹ)
- 2 teaspoons / 10 mL coriander (ilẹ)
- 1 teaspoon / 5 mL ata pupa (tabi koriko eleyi)
- 1 teaspoon / 5 mL turmeric
- 1 teaspoon / 5 mL iyọ okun
- Fun Garnish:
- 1/2 alubosa (kekere pupa, ge sinu awọn oruka oruka)
- 1/4 ife / 60 mL cilantro (leaves)
Bawo ni lati Ṣe O
Darapọ gbogbo awọn eroja marinade ni alabọde alabọde. Gbe awọn eja sinu inu ti ekan, ṣe daradara pẹlu adalu, bo pẹlu ṣiṣu ṣiṣu, ki o si jẹ ki marinate ninu firiji fun wakati kan.
Ṣiyẹ grill fun alabọde giga-giga. Fi awọn eja sinu iyẹfun wok kan ati ki o jẹun fun nipa iṣẹju mẹẹdogun. Nigbati eja ko ba dara, ṣaja eja pẹlu awọn ohun elo ti o ni itutu ooru, ki o si ṣetan fun afikun 5 si 7 iṣẹju. Yọ kuro ninu ooru ati ki o sin kun pẹlu awọn ege alubosa pupa ati awọn leaves cilantro.
| Awọn itọnisọna ti ounjẹ ounjẹ (fun iṣẹ) | |
|---|---|
| Awọn kalori | 427 |
| Ọra pupọ | 18 g |
| Ọra ti a lopolopo | 4 g |
| Ọra ti a ko peye | 11 g |
| Cholesterol | 121 mg |
| Iṣuu soda | 980 iwon miligiramu |
| Awọn carbohydrates | 18 g |
| Fiber ti Dietary | 2 g |
| Amuaradagba | 49 g |