Izvo zvakakosha kuti utore hove mune chero chikafu chine hutano uye chakaderera-calori, zvakare zvakakosha kuti upinze hake filet mune yako yekudya kwevhiki uye kune izvi ndiri kukuunzira unonaka uye chikafu chikafu.
Zvimwe
2 hake mafillets
2 mashupuni eparsley
1 cebolla
1 karoti huru
Pepper mhiripiri tsvuku
Pepper mhiripiri mutema
Enda kune zvaunofarira
Kugadzirira
Shamba karoti bhero mhiripiri, cheka hanyanisi muzvimedu zvitete zvejulienne kunge bhero mhiripiri uye makarotsi, vhudze wozvicheka kuita zvidimbu zvidete.
Isa pani ine munyu uye yakawanda mvura yekumwisa painobika, bika miriwo kwemaminetsi makumi maviri kusvika maminitsi wozoisa hake fillets kwemaminetsi matatu kusvika mashanu.
Shumira pombi inopisa neparsley yakasaswa pamusoro.