Hasedock ena e bonolo e khabisitsoeng e nkoa e le sauce e nyenyane, lero la lero la lemone le parsley e ncha.
Litlhapi li tšeloa 'me li koahetsoe ka moriana oa soya le motsoako oa oli ea meroho ebe o sebelisoa ka lemon le parsley.
Kaha litlhapi li na le motsoako oa soya-meroho ea oli ea meroho, ha se khethollo e tlaase empa ha e le hantle e na le khetho e kholo ea mafura e tla nka metsotso e seng mekae ho itokisetsa.
Seo U tla se Hloka
- Likoti tse 1 tsa li-haddock, li hlatsoitsoe 'me li petsoe li omme
- 1/2 teaspoon letsoai
- 1/2 pepere ea pepere
- 2 diaspoon tse soya sauce
- 2 tablespoons oli ea limela
- 2 tablespoons lero la lemone
- Khabapo e 1 e hahiloeng ka parsley e ncha
Kamoo U ka e Etsang
- Khaola ho hlatsoa le ho koetlisoa ka lihlopha tse omeletsoeng. Fafatsa ka letsoai le pepere ebe u beha ka thōko.
- Ka sekotlolo se senyenyane, kopanya sauce ea soya le oli ea meroho.
- Hlophisa likaroloana tsa litlhapi holim'a majoe a mafura a mafura. Ho roala ka metsotso e ka bang 3, kapa ho fihlela ho soeufala, ho kopanya hangata le motsoako oa oli oa sauce.
- Tlosa ka hloko li-fillets ebe u li roala ka metsotso e ka bang 3 ka nako e telele, u kopanya motsoako o mong oa soy sauce-oli. Linako tse hlileng tsa ho pheha li ka fapana ho latela boholo ba li-fillets. Teko ea ho fana ka letsoho ka ho hlahloba hore litlhapi li fofa habonolo 'me nama ke' mala o mosoeu opaque.
- Beha tlhapi ka platter e mofuthu.
- Ka sekotlolo sa letsoho, kopanya oli e setseng ea sauce-oli le motsoako o mong le o mong o tsoang ho pane ea mafura. Tlisa sebopeho. Kenya lero la lemone le parsley. Tšela litlhapi.
- Sebeletsa hang-hang u tsamaea le tomate e nang le sliced le salate ea meroho e tsoakiloeng. Rice pilaf e ne e tla ba lijo tse ling tse ntle tse lehlakoreng bakeng sa ho sebetsa le litlhapi.
Kahoo, Hantle ke Eng Hantle?
Haddock ke tlhapi ea metsi a letsoai a fumanoang Leoatleng la Atlantic Leboea. Haddock e qeta selemo ho pota mme e ka fihla bolelele ba lisenthimithara tse 3. Ke tlhapi e tloaelehileng ea lijo e rekisoang e hloekileng, e tsuba, e batselitsoeng, e omisitsoeng esita le e kenngoeng ka makotikoting. Ho fapana le cod, eo e amanang le eona, haddock ha e na letsoai hantle kahoo u tla ba ka seoelo haeba u ka e fumana ka foromo eo.
Ha u reka haddock, batla li-fillets tse tiileng tse fetoloang 'me li sa phekolehe ho fihlela li pheha.
Tse ling tsa Haddock Recipes
Panko-Nōko e entsoeng ka majoe e entsoeng ka majoe-e entsoeng ka majoe : Sefate sa Haddock se kenngoa ka har'a motsoako oa mahe 'me se koahetsoe ke li-panko bread crumbs. Ho baka litlhapi ho khantša khatello ea k'halori. Sebeletsa ka moriana oa tartar kapa sauce ea remoulade le ho phehoa ka fries ea French kapa litapole tse halikiloeng.
Haddock Gratin le Li-mushroom tsa Cream Cream Recipe : Mefuta ena ea litlhapi e bohobe e na le li-fillets tse nang le li-mushroom tse nang le sauce e ncha le li-grated.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 171 |
| Total Fat | 8 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 75 mg |
| Sodium | 454 mg |
| Li-carbohydrate | 2 g |
| Fiber Fiber | 0 g |
| Liprotheine | 23 g |