Hona joale ho na le mokhoa o potlakileng le o bonolo oa ho lokisa tlhapi e bonolo, e monate. Mokhoa o monate oa li-butter, o fokolang, o fa tatso e ntle ea halibut le litlhaku, 'me e baka ka metsotso e seng mekae feela.
Khetha litlhōrō tsa Pacific kapa Alaskan halibutse kapa li-steaks bakeng sa risepe ena. Wild Atlantic halibut ke mefuta e kotsing ea tlhaho, empa Atlantic halibut e lengoang e ka sebelisoa. Litlhapi tse ling tse khōlō tsa flatfishes li ka 'na tsa bitsoa "halibut" hape. Lintho tse ling tse ka khonang ho kenella bakeng sa halibut e theko e boima haholo li akarelletsa turbot, haddock, cod, le li-basped.
Sebeletsa lijana tsena tse monate tse nang le raese, litapole tse halikiloeng , kapa litapole tse ncha tse phehiloeng hammoho le salate e tala e tala le meroho e chesitsoeng.
Seo U tla se Hloka
- 1 1/2 lik'hilograma tsa halibut
- 3 likotoana tsa bohobe
- 2 tablespoons grated Parmesan chisi
- Khabapo e 1 e hahiloeng ka parsley e ncha
- 1/2 teaspoon phofo ea konofolo
- 1/2 phofo ea onion ea teaspoon
- 1/4 teaspoon letsoai la kosher
- Tlama pepere e ncha e mongobo
- Lipolepo tse 2 li qhibilihile botoro
- Lemon ea likarolo kapa likarolo tsa ho sebeletsa
Kamoo U ka e Etsang
- Hlalosa ontong ho 450 F.
- Senya pampiri ea ho baka ea rimmed e nang le ho pheha ho sa khone ho pheha kapa ho kenya pampiri e nang le foil.
- Khaola halibut ho etsa li-servings tse 'nè. Lokisetsa li-fillets lebitsong le lokisitsoeng la ho baka, letlalo le tlaase.
- Ho lata bohobe ebe o kenngoa ho motlakase oa lijo. Pula ho fihlela li-breadcrumbs li hantle.
- Ka sekotlolo se bohareng, kopanya li-crumbs le cheese ea Parmesan, parsley, konofolo, le phofo ea onion, letsoai, pepere le botoro. Kopanya hantle.
- Fokotsa likotlolo tsa bohobe tse ntseng li le bohobe ka linako tse ling; ho theolela fatše ho thusa lithunthung ho khomarela litlhōrō tsa litlhapi tsa litlhapi.
- Bake ea halibut e khomarela metsotso e ka bang 10 ho isa ho e 12, kapa ho fihlela tlhapi e ngolisa 145 F ka nako-e bala thermometer . Ntle le moo, leka tlhapi bakeng sa flaking le fereko.
- Sebeletsa halibut ka likhase tsa lemon tse hloekileng kapa lilae.
Litlhahiso
Ho leka tlhapi bakeng sa ho fana ka monehelo, kenngoa fereko ka har'a sesepa ebe o e sotha hanyenyane hore u hlahlobe ho tsuba. Ha e felile, litlhapi li tla fetoha likarolo 'me e tla ba opaque.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 303 |
| Total Fat | 10 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 119 mg |
| Sodium | 403 mg |
| Li-carbohydrate | 12 g |
| Fiber Fiber | 2 g |
| Liprotheine | 41 g |