Ena ke sejo se monate sa catfish se khabisitsoeng se hlokang marinade ea East Asia e bululetsoeng. Lijo tse nkhang hamonate le tse monate, li sebelisoa hantle ka raese kapa meroho e halikiloeng.
Seo U tla se Hloka
- Litlhapi tse peli ho isa ho tse 4 tsa tlhapi
- Bakeng sa Marinade:
- 1/3 senoelo (80 mL) oli ea meroho
- 1/4 senoelo (60 mL) tlase sodium soy sauce
- 2 cloves konofolo (minced)
- 2 tablespoons (30 mL) raese veine veine
- 2 tablespoons (30 mL) dipeo tsa sesame
- 1 isipuni (15 mL)
- oli ea sesame
- 1 teaspoon (5 mL) pepere e ntšo
Kamoo U ka e Etsang
1. Beha letšoao la litlhapi ka mokotleng oa polasetiki. Kopanya lisebelisoa tse setseng ka sekotlolo se senyenyane 'me u tšollele tlhapi. Senya mokotla le sebaka sehatsetsing ka lihora tse 1 ho isa ho tse 8.
2. Preheat grill bakeng sa mocheso o phahameng. Tlosa litlhapi ka mokotla 'me u lahle marinade. Tlanya li-grill ebe u pheha metsotso e 12 ho ea ho e 13, u fetola hang. Hang ha tlhapi e fofa habonolo ka fereko, tlosa mocheso ebe u sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 308 |
| Total Fat | 25 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 16 g |
| Cholesterol | 0 mg |
| Sodium | 990 mg |
| Li-carbohydrate | 20 g |
| Fiber Fiber | 3 g |
| Liprotheine | 5 g |