Ka Segerike: παλίμα στο φούρνο, e boletsoeng pah-lah-MEE-thah stoh FOOR-no
Bonito, e leng setho sa lelapa la mackerel , ke mo ratang ka tlung ea ka. Mora oa ka o lekanngoa le litlhapi ka sekala, 'me bonito ha e na sekala - e kholo bakeng sa menyetla e meng le e bonolo haholo ho e hloekisa! Recipe ena ea tlhapi ea bonito ke ea bonito e entsoeng ka bohobe e nang le konofolo le oregano e phehiloeng ka litapole.
Seo U tla se Hloka
- 1 bonito (hoo e ka bang lik'hilograma tse 3)
- 1/2 senoelo sa oli ea mohloaare
- Li-clove tse 5-6 tsa konofolo (tse lesupi)
- Ho Latsoa: letsoai la leoatle
- Ho Latsoa: pepere (e ncha e mongobo)
- Ho Latsoa: Segerike oregano (rigani)
- 1 Lemone (lero la 2)
- 2 lik'hilograma tse 2 tsa litapole
- Likotlolo tse 1 1/3 tsa metsi
Kamoo U ka e Etsang
Preheat oven ho 355 ° F (180 ° C).
Tlosa 'me u lahle hlooho le mala ho tsoa tlhapi. Hlokola ka hloko litlhapi ka halofo ka bolelele, u khaole ka morao. Fafatsa litlhapi ka letsoai, pepere le oregano. Kenya likarolo tsa konofolo ka likarolong tse ntle ka ho fetisisa tsa tlhapi.
Hlatsoa litapole mme u khaole likotoana tse lekanang tse nang le likotoana. Fafatsa ka letsoai, pepere le oregano.
Beha tlhapi ka pane e khōlō e halikiloeng, 'me u pota-potile ka litapole.
Eketsa lilae tse setseng tsa konofolo holim'a litapole. Kopanya oli le lero la lemone le tšollele litlhapi le litapole, ebe o eketsa metsi.
Boea ka 355 ° F (180 ° C) bakeng sa lihora tse 1/2.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 887 |
| Total Fat | 52 g |
| Fat Satated | 15 g |
| Fat Unsaturated | 28 g |
| Cholesterol | 215 mg |
| Sodium | 296 mg |
| Li-carbohydrate | 41 g |
| Fiber Fiber | 4 g |
| Liprotheine | 64 g |