Ho tsuba kapa sautéeing ke mokhoa o ratang oa ho pheha le ho ja herring e tsubang Caribbean.
Herring e tsubang Caribbean e phekoloa letsoai le ho tsuba ho e boloka. E tšoana le tlhapi ea letsoai e entsoeng ka cod.
E 'ngoe ea liphapang tse khōlō ha u pheha mefuta ena e meng ea phekolo ea litlhapi ke hore herring ea tsuba ha e hloke hore ho tlosoe letsoai bosiu bo le bong. Ka tloaelo, pheha ea metsotso e 5 ho ea ho 10 e etsa mano.
Ha ho tsuba ha herring e lokiselitsoe ka tsela ena, e ka jeoa ka raese, bohobe, bohobe, liroti kapa dumplings . E etsa lijo tsa motšehare haholo kapa lijo tsa motšehare.
Seo U tla se Hloka
- Li-ounces tse 8 tsa tsuba ea herring
- 2 tablespoons oli e sa nke lehlakoreng joaloka canola kapa meroho
- 1/2 senoelo se tšoloe eiee
- 1/2 senoelo se entsoeng ka tomate
- Pepere e chesang e fokolang ho latsoa
- 1 clove konofolo, e sithabetseng
- Khabapo e le 1 e qhibiliha thyme e ncha
- Khaba ea 1/2 ea lero la lemone
- Li-eiee tse tala tse teteaneng tse tšesaane, tse tšoeu le tse tala
Kamoo U ka e Etsang
Kenya li-fillets tsa hae tse tsuba setulong se nang le metsi ho koahela. Tlisa ho pheha. Pheha metsotso e 5 'me u tšolle hantle. Beha ka thōko.
Ha o pholile hoo u ka sebetsang, khaola litlhapi likotoana ebe u beha ka thōko.
Kenya oli ho skillet le mocheso.
Etsa li-eiee ebe u letsa ho fihlela ho fetoloa.
Eketsa litamati, pepere e chesang, garlic le thyme mme u tsoele pele ho phalla metsotso e 1.
Kenya litlhapi tse phehiloeng le tse tšolotsoeng ebe u lahlela ho kopanya, ho pheha metsotso e 5. Susumelletsa lero la lemone le eiee e tala 'me u tlose mocheso.
- Sebeletsa hang-hang kapa mocheso oa mohatsela.
Sebeletsa Herring e tsubang ka Meriana ena
- Recipe Bakeng sa Fate ea Caribbean : Ha e le hantle bohobe bo halikiloeng ke bohobe bo tebileng, bo sa kojoe, 'me bo sebelisitsoe ho tsamaisa lijana tse ngata tsa Caribbean joaloka tlhapi ea letsoai le ho tsuba ha herring.
- Recipe ea Roti ea Caribbean : Sejoe sena se bululetsoeng ke Maindi ke sepakapaka se bonolo feela se nang le mehato e meraro e bonolo-ho kopa hlama, ho tlohela hlama ho phomola, le ho pheha hlama.
- Caribbean Cornmeal Dumplings Recipe : Dumpling ena e tlatsetsa hantle bakeng sa litlhapi tsa letsoai le lijo tse ling tsa Caribbean tse akarelletsang herring. Ha e etsoa ka boholo, li-dumplings li ka kenngoa ho sopho kapa li sebelisoa ka sejo.
- Litlhoko tsa Caribbean Ground : Libakeng tsa Caribbean, meroho ea metso e tsejoa e le litokisetso tsa mobu. Litapole tse monate, cassava (yucca) , eddoes, tania le mahe ke meroho e tloaelehileng ea Caribbean. Ha li- plantain le litholoana tsa breadfruit li sa lengoe fatše, hangata li nkoa e le lintho tse fokolang hobane li phehiloe ka metso ea meroho.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 348 |
| Total Fat | 25 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 13 g |
| Cholesterol | 41 mg |
| Sodium | 491 mg |
| Li-carbohydrate | 21 g |
| Fiber Fiber | 3 g |
| Liprotheine | 12 g |