https://explorefishvariety.gov.mt/
sources of lean protein

Fletti tas-sawrell msajra f’taġen bis-sweet and sour sauce

These Pan-Cooked Sweet and Sour Horse Mackerel Fillets are a delicious mix of crispy fish, pineapple, and bell peppers.
  • 00 HR 45 MINS
  • Faċli
  • 550 calories
  • 3 ħutiet sawrell żgħar, iffilettjati
  • 1 kikkra lamtu tal-qamħirrum
  • Melħ u bżar
  • Żejt veġetali għall-qali
  • Kubi tal-ananas (friski jew tal-bott)
  • Bżar ħelu, imqatta’
  • ¼ kikkra zalza ħelwa tal-bżar aħmar
  • ¼ kikkra ketchup
  • 2 imgħaref zokkor ismar
  • Żerriegħa tal-ġulġlien, biex iżżejjen il-platt (mhux obbligatorja)

Il-Valur Nutrizzjonali (għal kull porzjon)

  • Calories: ≈ 520–560 kcal
  • Protein: ≈ 32–35g
  • Fat: ≈ 24–27g
  • Saturated fat: ≈ 4-5g
  • Omega-3 fatty acids: ≈ 1.8–2.2g
  • Carbohydrates: ≈ 38–42g
  • Sugars: ≈ 22-25g
  • Fibre: ≈ 3-4g
  • Sodium: ≈ 750-900mg

Il-Metodu

Pass numru 1

Biex issajjar il-ħut:

  1. Imsaħ il-fletti tas-sawrell sakemm jiġu xotti, imbagħad iksihom bil-lamtu tal-qamħirrum u l-melħ u l-bżar.
  2. Saħħan iż-żejt veġetali f’taġen, jew wok, fuq nar medju-għoli.
  3. Aqli l-ħut sakemm isir kollu, il-kulur tiegħu jsir dehbi, u jqarmeċ. Neħħi u warbu f’ġenb.

Pass numru 2

Għaz-zalza:

  1. Fl-istess taġen, neħħi l-biċċa l-kbira taż-żejt żejjed, u ħalli biss ammont żgħir fit-taġen.
  2. Żid il-bżar ħelu u l-ananas, imbagħad erġa poġġi l-ħut moqli fit-taġen.
  3. Żid iz-zalza ħelwa tal-bżar aħmar, il-ketchup u z-zokkor.
  4. Ħawwad kollox flimkien bil-mod fil-wok sakemm il-fletti jkunu miksija tajjeb u msaħħna sew.
  5. Żejjen biż-żerriegħa tal-ġulġlien u servi minnufih.

Ara kif tipprepara dan il-platt tal-ħut nutrittiv b’metodi sempliċi u pprattikati minn kulħadd

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