Na boikutlo ba lijo tsa Caribbean? Sebelisa poblano haeba u batla sekhahla se chesang kapa u khantša mocheso ka serrano kapa pepere ea habanero.
Seo U tla se Hloka
- 4 halibut e fata, li-ounces tse 6/170 g ka 'ngoe
- 1/2 senoelo / 1200 mL onion e monate, e lesotsoe
- 2 pelepele, peo le ho khethoa
- 3 cloves konofolo, minced
- 3 tablespoons / 45 mL oli ea mohloaare
- 2 tablespoons / 30 mL makhasi a thyme
- 1 tablespoons / 15 mL lero le monate la lero la lemone
- 2 tablespoons / 30 mL lero la lamunu
- 1/2 teaspoon / 2.5 mL letsoai leoatleng
- 1/2 teaspoon / 2.5 mL pepere e ntšo
- 4 likotoana tse kholo tsa aluminium foil
- 4 lemon wedges
- 1/4 senoelo / 60 mL makhasi a cilantro (khetho)
Kamoo U ka e Etsang
1. Preheat grill medium mocheso o phahameng.
2. Beha karolo e le 'ngoe ea halbut sefateng se seng le se seng sa foil. Kopanya, konofolo, oli ea mohloaare , thyme, lero la lemone, le lero la lamunu le sekotlolo se senyenyane. Hlahisa hantle le motsoako mahlakore ka bobeli a litlhapi. Beha likarolo tse lekanang tsa onion le poblano holim'a litlhapi ka 'ngoe. Nako e senyane ka letsoai le pepere e ntšo.
3. Lithako tsa li-crimp tsa foil le ho tiisa lipakete hantle. Beha grill mme u phehele metsotso e 10, retelehe, 'me u phehele metsotso e 10 e setseng.
4. Ha tlhapi e sa hlahe e le opaque (bonyane mocheso o ka hare oa 145-150 likhato), mme meroho e ba bonolo, tlosa mocheso. Lumella lipakete ho ema metsotso e 5 pele u bula. Hlobisa likhase tsa lemon le makhasi a cilantro.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 426 |
| Total Fat | 14 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 102 mg |
| Sodium | 479 mg |
| Li-carbohydrate | 34 g |
| Fiber Fiber | 7 g |
| Liprotheine | 44 g |