Sefate sena se pentiloeng se tletse mokokotlo oa lejoe, li-crackers, li-mayonnaise le li-seasonings. Tatso ea majoe le litlolo li tšoana le kaka ea lehlaka. Ho phatloha ho patehileng ho bonolo hakana bakeng sa lijo tsa lelapa le tse khethehileng bakeng sa baeti.
Le raese e nang le chisi ea Parmesan le spinach e ne e tla etsa sejo se setle sa sejana se tsamaeang le seaparo se phunyeletsoeng. Kenya salate kapa meroho e nang le steamed bakeng sa lijo tse monate.
Litlhapi tse tšoeu tse bonolo kapa tse ling tse tšoeu li ka sebelisoa hape.
Seo U tla se Hloka
- 4 e kholo
- li-fillets , tse ka bang 1 1/2 lik'hilograma
- Kopi e le 'ngoe ea morao tjena
- 1 1/2 diaspuni tse khethiloeng
- pepere e tala e tala
- 1 1/2 diaspuni tse khethiloeng pimiento
- 1/4 teaspoon ka mosetareta
- 1/4 teaspoon sauce ea Worcestershire
- 1/4 teaspoon letsoai
- 1/8 pepere ea pepere
- 1/4 teaspoon Old Bay seasoning
- Cayenne ea marulelo, e ikhethileng
- 4 ba nang le letsoai la letsoai, ba sithabetseng
- 1 lehe, le arotsoe
- 6 tbsp. mayonnaise
- 1 tbsp. palesa e khethiloeng
- 1/4 senoelo sa botoro, ea qhibiliha
- 1/4 teaspoon paprika
Kamoo U ka e Etsang
- Hala sekepe ho 400 F (200 C / Gesi 6).
- Hlatsoa metsi ka metsi a batang 'me u omele ka lithaole tsa pampiri.
- Ka sekotlolo se sehareng, kopanya lekhaba la nama le pepere e tšehali e khethiloeng, pimiento, mosetareta, sauce ea Worcestershire, letsoai, pepere, Old Bay, pepere ea cayenne le li-crackers tse pshatlehileng.
- Ka sekotlolo se senyenyane kapa senoelo, kopanya leqhoa le tsoekere e le 'ngoe ea mayonnaise. Eketsa lekhaba le kopane 'me le qhohele ho fihlela le kopane hantle.
- Hlatsoa li-fillets lehlakoreng le otlolohileng ka botorate e qhibilihisitsoeng.
- Beha flounder ka sejana se sa tebang sa ho baka 'me holimo le lengolo le leng le le leng le lekanang le lekhaba.
- Koala botoro ka holim'a lihlopha tse pentiloeng.
- Bake sethoba se entsoeng ka lekhaba se phunyeletse sebeng sa preheated ka metsotso e 15.
- Kopanya lehe yolk le ho senya mayonnaise. Arosa motsoako oa mahe holim'a karolo e 'ngoe le e' ngoe ea litlhapi 'me u fafatsoe ka paprika.
- Eketsa mocheso ho fihlela ho 450 F (230 C / Khase 8). 'me u bake metsotso e 6 ka nako e telele, kapa ho fihlela khauta le bubble.
Litlhahiso le Phapang
- Etsa nama ea likhaba ka lobster e khabitsoeng kapa shrimp.
- Sebelisa li-fillets kapa mofuta o mong oa litlhapi tse tšoeu ka sejana. Halepo , cod, le pollock ke tsohle tse khethollang.
- Bakeng sa ho khanya ka leseli, sebelisa mayonnaise e khanyang, motsoako oa lee, le nama ea ho qhekella.
- Sebaka se seng sa khale sa Bay Bay: Ka grinder ea kofi kapa ka seretse le pestle, sila hammoho kopi ea 1 ea li-peppercorns tse ntšo, makhasi a 3 bay, peo e 1 ea teaspoon ea cardamom, 1 teaspoon ea peo ea mosetareta, 1/2 teaspoon ea peo ea celery, letlobo la nutmeg , le 1 teaspoon ea letsoai la kosher.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 512 |
| Total Fat | 34 g |
| Fat Satated | 11 g |
| Fat Unsaturated | 9 g |
| Cholesterol | 206 mg |
| Sodium | 1,139 mg |
| Li-carbohydrate | 9 g |
| Fiber Fiber | 1 g |
| Liprotheine | 41 g |