U tla rata tlhapi ena e hlabosang ea Thai e bonolo le e monate. Slathered ka mongobo oa kokonate o nkhang hamonate, sefahleho se phuthetsoe ka makhasi a banana (kapa pampiri ea letlalo) ebe se apeha ka ontong.
Raese ea kokonate e etsa sekhetho se setle haholo, kapa se sebetsa ka raese kapa litapole. Hoo e ka bang mofuta ofe kapa ofe oa litlhapi o tla sebetsa k'harape ena, ho akarelletsa le saalmon, snapper e khubelu, cod, tilapia, sole, le tse ling. Ena ke phepo e bonolo le e phetseng hantle ea tlhapi eo hape e thabisang ho e etsa 'me tatso ke ea bohlokoa haholo.
Seo U tla se Hloka
- Bakeng sa kokonate Marinade / Sauce:
- Shallot e 1
- 2 garlic cloves
- 1 sekhahla galangal (sesepa se lekaneng kapa se nang le leihlo)
- 2 teaspoon coriander (fatše)
- 1 linokoana tse seng kae (makhasi)
- Dipole tse 2
- tlhapi ea tlhapi
- 1/2 ka lebese la kokonate (boleng bo botle)
- 2 makhasi a lime (kaffir, veine e bohareng e tlosoa 'me e kenngoa ka li-sliver ka lise, kapa khase e 1 ea teaspoon ea lime)
- 1 chili (e ncha e bolila bo bofubelu, kapa 1/4 ho 1/2 teaspoon e omisitsoe)
- 1 di-teaspoon e le 'ngoe (phofo)
- 1/2 lero la lime
- Bakeng sa Litlhapi:
- Salmone ea 2 ho ea ho 3 (lihlopha,
- bofubelu bo bofubelu , cod, kapa tlhapi e 'ngoe, ka ho khetheha e ncha, empa leqhoa le eona e tla sebetsa hape)
- Phakete e le 'ngoe ea banana baneng (haeba e batselitsoe, qhaqha bonyane 1/2 hora kapa 2 ho ea ho 4 shetsana ea pampiri, kapa li-tin)
Kamoo U ka e Etsang
Etsa kokonate ea marang-rang / Sauce
- K'hamphani ea lijo kapa li-blender, sebaka sa shallot, garlic, galangal, coriander, basil, sauce ea tlhapi, lebese la kokonate, makhasi a kaffir lime, sliced khubelu ea chili, lero la phofo le lero la lime.
- Tsamaiso ho fihlela e kopantsoe hantle.
Tsamaea le ho Tsuba Litlhapi
- Beha li-fillets tsa tlhapi ka sekotlolo se seholo ebe o eketsa 1/2 ea marinade. Boloka libaka tse ling hamorao.
- Tlanya marinade ea kokonate ka mahlakoreng ka bobeli a litlhapi, ebe o e tlohela ka sehatsetsing metsotso e 10 ho isa ho e 15.
- Ha litlhapi li etsoa ka marang-rang, jala lekhasi la banana tse ka bang sekete se le seng holim'a mosebetsi o tla sebetsa (o tla tlameha ho khaola lekhasi) kapa tekanyo e lekanang ea pampiri kapa letlalo. Kenya sebaka se le seng bohareng ba lekhasi / pampiri / foil.
- Kenya mahlakoreng ka bobeli a lintho tsa ho phuthela holim'a litlhapi, ebe o pata lipheletsong tse peli ho etsa "pakete" ea lisekoere. E fetola lehlakoreng le lehlakoreng ho boloka mahlakoreng a ho bula (ntle le ho sebelisa foil, e tla lula ka boeona). Etsa se tšoanang bakeng sa li-fillets tse ling.
- Beha lipakete ka sejana sa khalase ea casserole kapa poleiti ea pie (ho tšoara lits'ebetso ka lipakeng tsa lipakete) le ho chesa ka metsotso e 15 ho 350 F, kapa nako e telele ho itšetlehile ka boholo ba li-fillets.
- Kamora metsotso e 15, bula e 'ngoe ea lipakete. Kenya fereko bohareng ba fillet kapa steak (karolo e kholo ka ho fetisisa) ebe u khutlisa ka bonolo. Haeba nama ea ka hare e opaque 'me ha e sa hlaka, litlhapi li pheha. Haeba ho se joalo, khutlela setoong bakeng sa metsotso e 5 ho ea ho e 10.
Sebeletsa Litlhapi
- Ka mocheso o tlaase, futhumatsa sekoahelo sa curry / marinade.
- E le ho sebeletsa litlhapi, khaola li-spoonful tse ngata tsa raese e tšoeu ka lehlakoreng la litlhapi (lehlakoreng la lekhasi la banana, haeba le sebelisa). Hlatsoa mongobo o mong oa kokonate (marinade) holim'a litlhapi, ebe o eketsa ho fafatsa makhasi a basil le / kapa coriander.
- Sebeletsa ka raese ea kokonate ea Thai e bonolo le veine e khubelu kapa e benyang kapa serame se batang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 565 |
| Total Fat | 32 g |
| Fat Satated | 19 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 74 mg |
| Sodium | 1,062 mg |
| Li-carbohydrate | 43 g |
| Fiber Fiber | 7 g |
| Liprotheine | 34 g |