Li-linaoa tse tala tse nang le botoro bo soeufetseng le fries ea squash ea butternut e etsa lipapali tse ntle bakeng sa mokhoa ona oa halibut.
Seo U tla se Hloka
- 1/2 senoelo mayonnaise
- 1/2 senoelo sa mosetareta oa Dijon
- Letsoai la kokoshe le pepere ho latsoa
- 1 pounds halibut fillets
- Likotlolo tse 1-1 / 2 tse silafalitsoeng litapole tsa litapole
Kamoo U ka e Etsang
- Preheat oven ho likhato tse 400 F. Senya sejana sa bakeng sa 2 ho isa ho tse 3 ka ho pheha.
- Hlanya hammoho mayonnaise le mosetareta. Nako le letsoai le pepere ho latsoa.
- Senya monoana-mosetareta mahlakore ka bobeli a halibut.
- Abela li-chiprum tsa chipatane ka sejana se sa tebang kapa polehong. Kenya mahlakoreng a mabeli a halibut likhetleng tsa chipate tsa litapole.
- Beha sejana se phehiloeng sa ho baka. Beta metsotso e 18-22 ho fihlela litlhapi li fofa habonolo ka fereko.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 374 |
| Total Fat | 23 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 80 mg |
| Sodium | 691 mg |
| Li-carbohydrate | 12 g |
| Fiber Fiber | 2 g |
| Liprotheine | 28 g |