Kakaretso ena ea Baked Sole le Mango e ka etsoa le litholoana tse ling tse monate le tse monate. Nahana ka ho sebelisa li-apricot, liperekisi, kapa li-nectarine haeba u sa fumane mangoe a butsoitseng.
Seo U tla se Hloka
- 1 tbsp. soy sauce
- 1 clove garlic, minced
- 1-1 / 2 lbs. sole fillets
- Mango e 1 e ts'oetsoeng, diperekisi kapa li-nectarine
- 1 tsp. motsoako oa ginger
- 2 tbsp. lero la lemone
- 1 tsp. tsoekere
- 1/4 tsp. letsoai
- pepere e tšoeu
Kamoo U ka e Etsang
1. Preheat oven ho 375 likhato. Kenya lihlopha tse lekanngoeng ka khalase ea ho jala khalase. Kopanya soy sauce le konofolo ebe o jala litlhapi.
2. Koahela 'me u emelle ka mocheso oa motlakase metsotso e 30 ho marinate.
3. Kopanya mango, ginger, lero la lemone, le letsoai le pepere. Abela motsoako ona ka mokhoa o ts'oanang holim'a litlhapi mme o phehe metsotso e 10-12, kapa ho fihlela litlhapi li fofa habonolo ha li lekoa ka fereko.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 297 |
| Total Fat | 22 g |
| Fat Satated | 7 g |
| Fat Unsaturated | 10 g |
| Cholesterol | 57 mg |
| Sodium | 937 mg |
| Li-carbohydrate | 13 g |
| Fiber Fiber | 1 g |
| Liprotheine | 14 g |