Cod Fish Recipe
Kakaretso ena ea tlhapi ea litlhapi ke e 'ngoe ea likhetho tsa bana ba ka. Cod ke tlhapi e bonolo, 'me e atisa ho natefisa ntho leha e le efe eo e kopanetsoeng ka eona. K'honthinong ena ea litlhapi tsa cod, sauce ea monate ea lemon e eketsa leruo le pizazz.Sebeletsa tlhapi ena ea codpy lemon e nang le monokotšoai le pomunu ea pecan coleslaw.
U se ke ua lahleheloa ke: Fish Recipes for Kids
Seo U tla se Hloka
- 1 tbsp. botoro
- 2 tbsp. oli ea mohloaare
- 2 makhooa a makhooa
- Likopi tse 2 Panko (bohobe ba Japane crumbs)
- 1-1 / 2 lbs. litlhapi tsa tlhapi tsa litlhapi tsa cod
- Dash kosher letsoai le pepere e ntšo e ncha
- Bakeng sa Letsoai la Lemon Butter:
- 1/3 senoelo sa lero la lero la lemone
- 2 Tbsp. veine e tšoeu ea asene
- 2 Tbsp. botoro
- 1/2 tsp. letsoai la kosher
Kamoo U ka e Etsang
- Botlolo ea mocheso le oli ea mohloaare ka setopong se seholo sa ho koahela metsi ka holim'a mocheso o mofuthu.
- E-ba le makhooa a makhooa. Apare Panko ka mokokotlo o mobe o sa tebang.
- Koahela ka lekhetlo la pele maheeng a makhooa, joale ho Panko, u hatelle ka matla ho thusa bohobe bo tla ba teng. Nako le letsoai le pepere.
- Etsa motsoako o motsoako oa oli oa oli ho fihlela khauta, hoo e ka bang metsotso e meraro. Flip le pheha ka lehlakoreng le leng ho fihlela ho phehoa - litlhapi li tla ba le opaque le flake habonolo ka fereko.
- Ho etsa sauce ea lemonate: Chesa lero la lemone le asene ka sekotlolo se senyenyane ho feta mofuthu o mocheso, ho fihlela motsoako o fokotsoe ka halofo, hoo e ka bang metsotso e 6. Susumelletsa botoro le letsoai.
- Fokotsa likhahla tse ngata tsa tlhapi tsa tlhapi tsa codpy.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 526 |
| Total Fat | 19 g |
| Fat Satated | 7 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 118 mg |
| Sodium | 1,137 mg |
| Li-carbohydrate | 41 g |
| Fiber Fiber | 3 g |
| Liprotheine | 45 g |