CODE FILLET TARE DA INABI

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Samfuri:

fil fillet (za a iya ɗaukar abubut) - 0.5 kilogiram;
'ya'yan fari marasa kyau - 100 g;
duk garin alkama - 2 tbsp. l.;
mara-mai da mai kaza mara nauyi - kofin kwata;
tablespoon na lemun tsami ruwan 'ya'yan itace;
madara skim - ¾ kofin;
abincin margarine - 1 tbsp. l.;
busassun farin giya - kofin kwata;
dandana gishiri mai gishiri da barkono ƙasa baƙar fata.

Dafa:

Lambu mai laushi kifi ne, saboda haka kuna buƙatar kulawa dashi da kyau. Kurkura yanka na fillet, bushe, sanya a cikin wani kwanon rufi, yayyafa da gishiri da barkono.
Haɗa ruwan giya, samfuri, ruwan 'ya'yan lemun tsami. Zuba a cikin miya da aka samo, saka ƙaramin wuta da simmer na mintina 15, ajiye.
Narke margarine a murhun, cire daga zafin rana, saro a cikin gari. Saka shi a kan murhun sake, zuba a cikin rafi na bakin ciki tare da madara mai motsa.
Aauki kwano da suka dace, zuba ruwan da ya juye lokacin motsi. Sanya irin kifin guda ɗaya a ciki (a hankali).
Yanke inabi cikin rabi, idan akwai tsaba, cire. Sanya 'ya'yan inabi a kan kifi, gasa a cikin tanda kan zafi mai matsakaici na kimanin mintina 5, kifin ya kamata ɗauka da launin ruwan kasa.

Sai dai itace 4 servings. Kowane bawa shine 180 kcal, 25 g na furotin, 4 g na mai, 8 g na carbohydrates. Ya danganta da tsananin girman abincin, ana iya ba da kayan lambu kamar abinci a gefe.

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