Molemo oo o o hlokang ho sekareta se le seng le monate le o bonolo ho etsa sejana. Cod ke tlhapi e ratoang ea Brithani , e monate, e nang le phepo e nepahetseng ebile e potlakile ebile e bonolo ho pheha le litlhapi tse sebelisetsoang haholo tlhapi le litlhapi . Cod ena ea Sauce le ea Pepere ea Sauce Recipe e bonolo haholo ho e etsa, e tla ba ntho ea bohlokoa ka ho fetisisa ea lelapa joalokaha e le ka tlung ena.
Lilemong tsa morao tjena cod e 'nile ea feta linakong tse thata' me ka nako e 'ngoe e ne e le lethathamong la liphoofolo tse kotsing ka lebaka la ho tšoasa litlhapi tse ngata. Etsa bonnete ba hore cod eo u e rekang e tsoa mohloling o tsitsitseng. Your fishmonger e lokela ho u eletsa.
Seo U tla se Hloka
- 3 tablespoon oli ea limela
- 1 e nyenyane eiee, khabeloa chopped
- 1 garlic clove, minced
- 1 pepere e khubelu ea bell, e peo, e koahetsoe ebile e tšesaane
- 400g e ka khetsa tamati
- 6 dilae tse tšesaane tsa boroso ba Chorizo, khaola lipapaling
- Li-flakes tse nyenyane tse nyenyane
- 4 cod fillets e se nang letho
- Letsoai la leoatle le pepere e ntšo
Kamoo U ka e Etsang
E sebeletsa 4
- Hlatsoa oli ea limela tse 3 tbsp ka lero le leholo. Eketsa eiee e khaohileng hantle 'me u phehe ka bonolo metsotso e 4 ho fihlela u le bonolo empa u sa sootho, shebella ka hloko ho netefatsa hore ha e chese. Kenya konofolo ea minced mme u phehele metsotso e 'ngoe.
- Kenya litapole tsa pepere mme u phehele metsotso e 'ngoe. Kenya tomate, Chorizo le li-flakes tsa chilli. Etsa mocheso ho isa bohareng 'me u tlise ponahalo e bonolo, fokotsa mocheso,' me u phehele metsotso e 10.
- Ho sa le joalo, ka nako e nyenyane, cod e tlala letsoai la leoatle le pepere e nyenyane e ntšo. Mokelikeli oa cod o koaletsoe ka mouoane ka metsotso e 4 ho isa ho e 6.
- Beha pepere le moriana oa tomate serapeng sa lijo ebe u beha li-fillets holimo ebe u sebeletsa ka linaoa tse tala kapa meroho e meng ea selemo.
- Sejo sena se hloka ho pheha se secha; ha e halefetse hantle ho nahanoa hore moriana o ka etsoa esale pele.
Mekhoa e meng ea Cod ho Ena Recipe
Cod ke tlhapi e khahlehang, e tsitsitseng, e teteaneng 'me e sebetsa joalo, e le hantle moqeng ona. Leha ho le joalo, ha ho bolele hore u ke ke ua sebelisa tlhapi e fapaneng haeba u khetha. U tla hloka ho khetha e nang le mokhoa o ts'oanang oa ho ratoa le tatso, kapa mongobo o tla phalla tatso ea litlhapi. Ho khothalletsoa ke halibut, pollock, saalmon, turbot, monkfish le tlhapi leha e le efe e matla.
Mekhoa e meng ea Sauce
Ha e le hantle sauce ena ke motsoako o motle ka ho fetisisa joalokaha pola ea Chorizo le monate oa langa le le lejanyane le pelepele li sebetsa hantle haholo. Ho etsa liphetoho, eketsa litlama tse ncha tse kang basil kapa tatso e monate ea aniseed ea chervil. Haeba u sebelisa litlama tse thata tse kang rosemary li atamela ka hloko, tatso ea litlama tsena e ka nka.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 472 |
| Total Fat | 19 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 11 g |
| Cholesterol | 88 mg |
| Sodium | 705 mg |
| Li-carbohydrate | 35 g |
| Fiber Fiber | 3 g |
| Liprotheine | 39 g |