- I-Halibut - i-Grams ayi-500
- Iikaroti - 200 iigrafu
- Zucchini - 200 Grams
- Ulwandle lweTyuwa - 1/2 amathisipuni
- Ioli ehlaza - 100 Milliliters
- I-oil yeSesame - i-milliliters ezingama-30
- Ioli yeoliva - 30 milliliters
- Umpu omnyama we-pepper - 1/2 weetapuni
- I-Soy sauce-30 milliliters
- I-Lemon - 1/4 Amacandelo
I-Halibut yinquma kwi-steaks malunga ne-2-3 cm ubukhulu. I-Solim, pepper, ifafaze ngeoli yeoli kunye ne-oven. Bhaka i-25-30 imizuzu kwi-170 degrees. Okwangoku, siyazihlamba iidroti kunye ne-zucchini kunye nomsila omde kakhulu. Thatha i-wok, ufudumise i-oli ye-vegetable, uze ufake ii-kroti uze ukhawuleze ude u-3 imizuzu. Emva koko faka i-zucchini kunye nefri eminye imizuzu emithathu. Emva koko sisusa emlilweni. Sifaka imifuno kwisihlunu, ukwenzela ukuba iglasi lingaphezulu kweoli. Fry imifuno enomlilo nge sesame kunye ne-soy sauce. Sifumana kwi-oven sele silungiselele i-halibut ebhaka. Kwisitya sibeka imifuno encinane, sibeka i-steak kwi-halibut phezulu. Unokukhonza ngelayisi, ukuhobisa ngemon. Yenziwe!
IiNkonzo: 3-4