- I-Pollock - i-1200 igrama
- Ioli yeoliva - 55 milliliters
- ULwandle lweTyuwa - 3/4 iifuni
- Isanti-isanti - 1 ithisipuni
- Ipaprika powder - 1 ithispoon
- I-fennel eyomileyo - 1 ithisipuni
- I-Cumin - 1/4 ithisipuni
- Umpu omnyama we-pepper - 1/4 amathisipuni
- Ijusi yetamatato - 500 milliliters
- I-Garlic - 3 Amazinyo
- I-anyanisi - iziqwenga ezi-2
- Iikaroti - 300 Grams
Sisebenzelana ne-pollock: sinqumla zonke iifom ukusuka kuyo, sinciphisa iintlanzi zibe ngamaqhekeza. I-kroti yinqumle ibe ngamacangci amancinane I-anyanisi nazo zinqunywe kwisigxina esincinane. Fry anyanisi kunye neeqholi kwioli kwifrying-3-4 imizuzu. Ngoku ngokucokisekileyo: isiqingatha seemifuno esishiywe kwi-skillet, esinye isiqingatha semifuno sitshintshile kwenye indawo kwaye ngelixa sibeka eceleni. Iziqwenga zetyuwa zetyuwa, zinyuka ngomgubo kunye nefry ngaphezu kokushisa okuphezulu kwioli yemifuno (kwelinye i-pan, ngokuqinisekileyo). Fry malunga nemizuzu emi-2 kwicala ngalinye, de kube yinto eyenziwe. Ngoku faka iindidi zeentlanzi ezidiyiweyo kwiimifuno ezishiye kwi-pan yokucima. Eyona ndawo isasazeka kwisiqingatha sesibini semifuno. Umlilo awuyi kuvula. Lungisa i-sauce. Hlanganisa i-tomato sauce, ucoce igarlic kunye neziqholo. Gcwalisa i-pan yocingo kunye neentlanzi kunye ne-sauce eyiphumela, ukumboza nge-lid kunye nokumisa ngomlilo ophucayo imizuzu engama-40. Yonke into - ipollock kwi-sauce ilungile! :)
IiNkonzo: 3-4