Haeba u batla ho shebahala ho phatsimang, batlisisa litlhōrō tse entsoeng ka nako e ntle ka skillet e entsoeng ka grease ka lebaka la mocheso o phahameng ka metsotso e le 'ngoe pele u baka, ebe u khaola metsotso e ka bang 2 ho nako ea ho baka.
Amanang
Baked Halibut le Topping Crping Topping
Baked Halibut le Sauce ea Mushroom Cream
Seo U tla se Hloka
- Lipalo tse 1 1/2 ho ea ho tse 2 tsa halibut (khaola likarolo tse 6 ho isa ho tse 8)
- letsoai ho latsoa
- pepere e ntšo ho latsoa
- 2 di-teaspoon
- Li-Creole li hloekisa
- 1 teaspoon ea paprika (e monate)
- 1/2 likhasepo tsa thyme
- 1/4 teaspoon oregano
Kamoo U ka e Etsang
- Hlalosa sehate ho 400 F le ho beha mohaho oa ovine bohareng ba ontong. Tlanya sejana sa ho baka se nang le mafura le oli ka mohloaare.
- Hlatsoa halibut le ho omella. Tlosa li-fillets hohle ka oli ea mohloaare 'me u fafatsoe ka letsoai le pepere.
- Ka sekotlolo se sa tebang, kopana le lisebelisoa tse setseng. Koahela litlhōrō tsa li-fillets habobebe ka motsoako oa bohobe, kapa u fafatse motsoako haeba u ka rata tlhapi e nonneng haholo.
- Beha li-fillets ho penteng e lokisitsoeng ea ho baka, e nang le mahlakoreng a sekametseng. Bake ea halibut metsotso e 10 ho isa ho e 12, kapa ho fihlela li-fillets li pheha (nako e nyenyane ha u batlisisa litlhōrō pele u baka).
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 475 |
| Total Fat | 27 g |
| Fat Satated | 10 g |
| Fat Unsaturated | 12 g |
| Cholesterol | 172 mg |
| Sodium | 193 mg |
| Li-carbohydrate | 1 g |
| Fiber Fiber | 0 g |
| Liprotheine | 54 g |