Sena halibut e latsoehile ka sauce e monate ea botoro e tletseng monate o tsotehang. U ka sebeletsa tlhapi ena e halikiloeng ka boeona kapa ue sebelise ka salate kapa litlhapi tsa litlhapi.
Seo U tla se Hloka
- 4 halibut steaks, boima ba 1-intshi
- Senoelo sa 3/4 / 180 mL cilantro e ntle, e khaotsoeng hantle
- 1/4 senoelo / 60 mL botoro
- 3 tablespoons / 45 mL lero le lecha
- 1 clove
- garlic , minced
- 1/2 teaspoon / 2.5 mL
- li-flakes tse khubelu tse khubelu
- 1/2 teaspoon / 2.5 mL letsoai leoatleng
- 1/2 teaspoon / 2.5 mL pepere e ntšo e mongobo
- 4-6 lime tse khabisitsoeng
Kamoo U ka e Etsang
- Beha halibut ka khalase ea ho jala sejana le seaparo se nang le lero la kalaka. Fafatsa ka letsoai le pepere ebe u beha ka thōko metsotso e 20.
- Ho sa le joalo qhibiliha botoro ka sefubeng se senyenyane ho feta mocheso o mofuthu. Kenya konofolo mme u lutse ka metsotso e ka bang 1.
- Eketsa li-flakes tsa cilantro le tse khubelu ebe u hlohlelletsa metsotso e le 'ngoe. Tlosa mocheso.
- Beha halibut holim'a grill ea pele ho feta mollo o phahameng. Grill ho fihlela o pholletsa le bohareng, metsotso e ka bang 5 ho isa ho e 7 ka lehlakoreng le leng.
- Baste hangata e nang le sauce ea botoro ha e ntse e hlajoa. Sebeletsa ka lime wedges.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 557 |
| Total Fat | 17 g |
| Fat Satated | 8 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 221 mg |
| Sodium | 573 mg |
| Li-carbohydrate | 27 g |
| Fiber Fiber | 5 g |
| Liprotheine | 76 g |