Ichi chikafu chinonaka chinopisa chikafu chine hutano uye isu tinoshandisa hove dzehove sechikafu chinovaka muviri kune avo vese vanorwara nechirwere cheshuga, kuve gadziriro ine hutano nemupiro wevhitamini, zvicherwa, calcium nesimbi.
Zvisungo:
8 hake mafillets
1 1/2 mukombe yakabikwa sipinashi
200 magiramu eiyo yakasarudzika yogati yogati
muto 1 ndimu
5 tablespoons grated cheese (pasi makori)
1 clove yegariki, yakagadzirwa zvakanaka
parsley yakagurwa, kuravira
Munyu uye pasi pepper, kuravira
Kugadzirira:
Mwaya hove dzakabikwa nemunyu uye mhiripiri yepasi, usase nemuto wemonimu uye ubike muhari ine chigadziko chemvura pamwe nemamwe mareki kana mashizha ebasil kuti uvape kunaka kwakanaka.
Rongedza ivo pabheka rekubheka. Tevere, sanganisa iyo yogati uye gadzira sipinashi pamwe negariki uye wobva wakurisa steaks. Vapfapfaidze ne grated chizi uye vadzime kwemaminetsi mashoma muvhenji yepamusoro-tembiricha uye paunovashandira uvasase neparsley yakachekwa.
Iyo yekubheka ye escado yakanaka kwazvo, asi pandakaidya yaitaridzika kwandiri sekuti yaive nechimwe chinhu sekunge chakapfuudzwa nehupfu, semuenzaniso, asi ini ndine chirwere cheshuga uye hachizondiitira zvakanaka, zvakanaka, ndinovimba kuti uwane mamwe mabikirwo