Kemiso ena e bonolo e khubelu ea linokoane e koahetsoe ka kopane e bonolo ea konofolo, botoro, li-crumbs tsa bohobe, le cheese ea Parmesan.
American Heart Association e khothalletsa ho ja litlhapi tse sa tšoaneng bonyane habeli ka beke, 'me recipe e khubelu ke khetho e babatsehang ea lijo tse phetseng hantle. Le hoja e sa phahametse omega-3 fatty acids joaloka ba bang, ke mohloli o motle. Ba bang ba kentseng letsoho bakeng sa sefubelu se khubelu ka sejana sena ba kenyelletsa haddock, pollock, cod e ntšo, kapa li-baspets.
Kakaretso ena e khubelu e khubelu e habeli kapa e habeli habeli bakeng sa lijo tsa lelapa.
Seo U tla se Hloka
- 2 li-fillets tse khubelu tse khubelu, li-ounces tse ka bang 6 ho isa ho tse 8 ka 'ngoe
- 4 tablespoons botoro
- 1 clove e bohareng
- konofolo, e hatelloa kapa e fokotsehile
- 3 kapa 4 e oela mongobo oa Worcestershire
- 1/2 teaspoon
- Secreole kapa Cajun seasoning, kapa lihlahisoa tsa hau tsa ho rata lijalo, ka letsoai
- 1/8 teaspoon pepere e ntšo e ncha
- 1 ho ea ho 2 diaspoon tse nkiloeng tse hloekileng
- parsley
- 1 teaspoon e koahetsoeng kapa e tala
- chives, khetho
- Tablespoons tse 3 ho isa ho tse 4
- bohobe bo hlakileng kapa bo nang le bohobe
- 2 tablespoon khafetsa grated Parmesan chisi, ho ikhethela
Kamoo U ka e Etsang
- Hala sekepe ho fihlela ho 400 F.
- Sebaka se hlahisang sebaka se koahela sejana sa ho baka seo se 'nileng sa se tšeloa ka sekhahla sa ho pheha ho sa tsoehe ha botoro.
- Ka har'a skillet, e qhibiliha botoro le konofolo, sauce ea Worcestershire, motsoako oa kreole, pepere, parsley le chives, haeba u sebelisa. Pheha ka mocheso o tlase ka metsotso e 2, ho kopanya litlolo.
- Senya mahlakoreng a mabeli a litlhapi tse nang le botoro le setlama.
- Tlosa li-breadcrumbs le motsoako o setseng oa botoro le cheese ea Parmesan, haeba u sebelisa; fafatsa holim'a li-fillets.
- Tlatsoa ka ontong ea preheated ka metsotso e 12, ho itšetlehile ka botenya ba li-fillets tse khubelu tse khubelu. Litlhapi li tla ba le li-opaque le flake habonolo ha li etsoa.
Litlhahiso tse fapaneng
- Ho leka tlhapi bakeng sa ho fana ka monehelo, kenngoa fereko karolong e teteaneng ea sesepa. E lokela ho fola habonolo.
- Sebelisa tlhapi e 'ngoe e tšoeu e bonolo ka k'harape. Tilapia, haddock, pollock le cod ke khetho e ntle.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 653 |
| Total Fat | 28 g |
| Fat Satated | 15 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 168 mg |
| Sodium | 1,569 mg |
| Li-carbohydrate | 36 g |
| Fiber Fiber | 1 g |
| Liprotheine | 62 g |