Mokhoa ona o monate o khabisitsoeng o na le tatso e monate, ea bo-'mamorete le thepa. Sebeletsa ka litapole tse ratoang tse ratoang kapa meroho ea khetho ea hau. Sejo sena se etsa lijo tsa mafelo-beke tse phethahetseng, 'me tse setseng li ka tšeloa' me li kenngoa ho sopho kapa li-stew.
Seo U tla se Hloka
- Lits'ebetso tse 4 tsa cod, li-ounces tse 6/170 g ka 'ngoe
- 1 e nyenyane eiee, khabeloa chopped
- 1/4 senoelo / 60 mL veine e tšoeu
- 1/4 senoelo / 60 mL botoro
- 1 tablespoon / 15 mL moroetsana o eketsehileng
- oli ea mohloaare
- 1/2 teaspoon / 2.5 mL letsoai (sebelisa ka tlase haeba u lakatsa)
- 1/2 teaspoon / 2.5 mL pepere e ntšo
Kamoo U ka e Etsang
- Preheat grill bakeng sa mocheso o phahameng-o moholo.
- E nyenyane skillet qhibiliha botoro. Eketsa lieiee 'me u phehele metsotso e 1 ho ea ho e 2. Kenya veine e tšoeu 'me u emelle ka metsotso e 3 e eketsehileng. Tlosa mocheso 'me u lumelle ho pholile metsotso e 5.
- Hlatsoa li-fillets ka oli ea mohloaare ebe u fafatsa letsoai le pepere. Beha litlhapi holim'a rack e nang le oli e ngata 'me u phehele metsotso e 8.
- Setsi sa cod le botoro sauce 'me u shebe ka hloko. Pheha metsotso e meng ea 6 ho isa ho e 7 kapa ho fihlela ho e-na le litlhapi 'me o fihle mocheso o ka hare oa 145 F. tlhapi ea Baste ka kakaretso ea makhetlo a 2 ho isa ho a 3 nakong ea ho pheha.
- Tlosa cod ho tloha mocheso, holimo ka li-wedges tsa lemon, 'me u sebeletse ka mahlakore ao uo ratang haholo.
- Boloka ntho e 'ngoe le e' ngoe e phehiloeng e setseng e koahetsoeng ka sehatsetsing sehatsetsing ka matsatsi a mararo ka mor'a ho pheha. Sebelisa ka sopho le li-stew.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 308 |
| Total Fat | 16 g |
| Fat Satated | 8 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 126 mg |
| Sodium | 676 mg |
| Li-carbohydrate | 1 g |
| Fiber Fiber | 0 g |
| Liprotheine | 36 g |