Ekekere dị na Mackerel - azụ dị iche iche ma dị mma. Ihe kachasị mma bụ ọnụnọ na azụ nke nnukwu protein, nke a na-agbanye ugboro 3 karịa ngwa protein. Ma mgbe oji - ihe a na-eri nri. Na azụ 100 grams nwere nanị calorie 200. Ekekere - iyak bụ ezigbo abụba. Ma ihe ndị a nile bụ unsaturated fatty acids, nke dị ezigbo uru maka ahụ.
Efrata:- Mackerel 2 pcs.
- Lemon 1 pc.
- Karọt 1 pc.
- Eyịm 1 pc.
- Sunflower nụchara mmanụ mmanu mmanụ 35 ml
- Nnu 3 g
- White ose ntụ ntụ 1 g
- Nzọụkwụ 1 Iji kwadebe ihe dị iche iche na tebụl na eyịm, ọ dị anyị mkpa maka oyi na-acha ọcha, lemon, carrots, yabasị, mmanụ sunflower, ose.
- Nzọụkwụ 2 Bee yabasị ahụ n'ime cubes ma ghee na mmanụ ihe oriri ruo ọkara nke esiri.
- Nzọụkwụ 3 Tinye carrots carted ma gbanye ha niile maka nkeji abụọ ọzọ.
- Nzọụkwụ 4 Saa akwa nkume, belata ihe ndị ahụ, wepụ ihe mgbochi ahụ. Soak na akwa nhicha.
- Nzọụkwụ 5 Weta nkume dị na mpụ na n'ime ihe ọṅụṅụ lemon, fesaa ya na nnu na ose.
- Nzọụkwụ 6 Eji ihe na tebụl nke eyịm ye carrots.
- Nzọụkwụ 7 Tụgharịa azụ ahụ na nsị.
- Nzọụkwụ 8 Were nkume dị na oven maka minit 35 na 180 Celsius.
- Nzọụkwụ 9 Jirinụ ọkụ ma ọ bụ chilled, chọọ ya na mkpụrụ osisi lemon.