Easy Provencal Fish Recipe

Kakaretso ena e bonolo ea mokhoa oa Provencal-cod e ka ba tafoleng ka mor'a metsotso e 30. Pelepele ea oli , mehloaare le tamati e etsa hore e be monate ka ho fetisisa ha ho thoe ke bland codfish.

Hlokomela hore pelepele e khubelu le e mosehla (li-capsicum tse monate) li ne li sebelisoa. Mofuta ofe kapa ofe oa pelepele o khubelu, o mosehla le / kapa o tala o sebetsa hantle ebile o etsa papiso e mebala-bala. Litlhapi tse ling tse tšoeu tse tšoeu (tse kang halibut, grouper, kapa shark) li ka kenngoa sebakeng sa cod. Kakaretso ena e haella habonolo bakeng sa lijo tsa motšehare tse haufi.

Seo U tla se Hloka

• 1 pepere e khubelu, e mosehla kapa e tala (bonoko e monate ea capsicum), e koahetsoeng, e lekanngoe, ebe e tšeloa ka liphahlo tse 1/2-inch
• 1 e bohareng
• eiee e monate , e arohane 'me e tšeloe ka liphahlo tse 1/2-inch
• 10 cloves eohle ea
• konofolo , e peeled
• 1 Tapepoon e natefileng oli ea mohloaare oli
• Likopi tse peli tse ka makotiloeng ka har'a tamati
• 12 kalamata olives
• 1/2 teaspoon Caribbean ho nosetsa e kopane kapa pepere ea lemon
• 4 (hoo e ka bang li-ounces ka 'ngoe) li-filets (sheba Lintlha)
• Kosher
• letsoai le batsho
• pepere ho latsoa, ​​ho ikhethela

Kamoo U ka e Etsang

1. Ho feta mocheso o tlaase, tlohela pelepele, eiee, le li-clove ka oli ea oli ea mohloaare ho fihlela meroho e phophola.
2. Kenya tomate, oli ea mohloaare, le pepere kapa lemonate. Tsoela pele ho pheha ho fihlela li-clove li hlajoa habonolo ka fereko. Eketsa metsi a mang haeba motsoako o ba o omme haholo.
3. Phahamisa mocheso ho ea seaplane. Kenya li-filets ho motsoako. Saute ho fihlela kofi e phehoa ka hare 'me e fola habonolo ka fereko. Nako ea ho latsoa ka letsoai le pepere, haeba u lakatsa.

1. Sebeletsa li-filet tse nang le mongobo oa Provencal holimo.

Tlhokomeliso: Ho na le litlhapi tse tšoeu tse tiileng tse ka nkeloang sebaka bakeng sa cod, e kang halibut, grouper kapa shark.

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	183
Total Fat	6 g
Fat Satated	1 g
Fat Unsaturated	4 g
Cholesterol	20 mg
Sodium	270 mg
Li-carbohydrate	24 g
Fiber Fiber	4 g
Liprotheine	12 g

(Boitsebiso bo nang le phepo ea lipepe tsa rona bo baloa ho sebelisoa mohloli oa lisebelisuoa 'me ho lokela ho nkoa e le tekanyetso. Liphello tsa batho ka bomong li ka fapana.)