- Mackerel - iziqwenga 2
- IiKaroti - iziqwenga 2-3
- I-anyanisi - iziqwenga 2-3
- Ioli ye-sunflower - i-Grams ayi-100 (i-Sunflower okanye ioli yeoli, othanda ukuthatha iifriji zemifuno.)
- Ityuwa - 1 ithisipuni (ihafu yesetyu iya kuthungwa kwemifuno kunye nesiqingatha kwientlanzi.)
- Umpu omnyama we-pepper - 1 Phula
- Utamatisi omtsha. - 1 Piece
Sithatha ama-mackerels amabini amancinci, sihlambulule, yam. Ukuba unqwenela, unganqumla intloko. Sihlambulula i-anyanisi, iinqholi kunye nokusika. Fry ngokukhawuleza i-anyanisi kunye neetikiti uze ungeze kwi-pan yokucima i-tomato. Solim, pepper. Ukuba uthanda iziqholo, zongeza kwi-taste yakho kunye nomnqweno. Ukusabalalisa isidumbu se-mackerel kunye nesisu ngesibhakabhaka esifakwe ngesikhumba. I-Solim, pepper kwaye isenza isisu kunye nemifuno elungiselelwe. Sifaka i-oven kwi-oven ye-180 degrees kwi-20-30 imizuzu.
IiNkonzo: 2-3