Keletso ena e entsoeng ka koena le ea ginger ke tsela e bonolo, e monate, e mongobo ea ho koahela litlhapi tse lekaneng tsa tlhapi le tse ling. Sebeletsa ka raese le karolo e bonolo ea meroho - salate ea tamati e nang le likotlolo , li -squash tse nang le mohope o halikiloeng , e leng qubu ea pan-e halikiloeng ka asparagus - bakeng sa lijo tsa mantsiboea tse monate, tse monate
Seo U tla se Hloka
- 2 lb. petrale sole fillets kapa litlhapi tse tšoeu tse tšoeu
- 1 sehlopha sa koena
- 1 ginger e le 'ngoe ea 2-inch, e qhibililoe ebile e khethiloe
- 1 tbsp. meroho kapa oli ea canola
- 1/2 tsp. letsoai
- 1/4 tsp. pepere e ntšo e ncha
Kamoo U ka e Etsang
- Preheat oven ho 375 ° F. Hlatsoa litlhapi 'me u li pshe. Lokisetsa li-fillets ka pane e entsoeng ka holimo. Li-fillets li ka phalla hafeela ha ho sebaka seo se fumanang li-fillets tse fetang tse peli tse tebileng.
- Moriana o nang le li-whirl, ginger, oli, letsoai, le pepere ka har'a blender ho fihlela e le monate o monate - o ka 'na oa hloka ho kenya tepo kapa metsi a mabeli ho etsa hore sena se etsahale, empa u etse joalo ka hanyane.
- Tlosa pente ea koana-koana e kopanehileng holim'a litlhapi. Koahela ho fihlela tlhapi e opaque 'me e fofa habonolo bohareng, metsotso e ka bang 15. Sebeletsa chesang.
Etsa li-servings tse 4.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 93 |
| Total Fat | 4 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 305 mg |
| Li-carbohydrate | 5 g |
| Fiber Fiber | 1 g |
| Liprotheine | 1 g |