Recipe ena ea litlhapi e nang le sauce e monate le e bolila le meroho e makatsa haholo ebile e bonolo ho e etsa. Sejo se nepahetseng sa Thai se kopantsoeng ka potlako le ho bososela ka setofo, ho tlatsa kichine ea hau ka monko o monate le monko o monate oa ho pheha Thai. Eketsa pelepele e monate le coriander e ncha, 'me u na le sejo se monate sa Thai se nang le bophelo bo botle, bo monate le bo potlakileng ho etsa. Joaloka bonase, mofuta ofe kapa ofe oa litlhapi o ka sebelisoa bakeng sa risepe ena, ho tloha ho saalmon ho ea ho cod (ho ncha kapa serame)!
Seo U tla se Hloka
- Salmon ea 3-4 (kapa cod, snapper, kapa tlhapi e 'ngoe e tiileng)
- 1 pepere ea bell (e khubelu, ea-seeded le ea sliced)
- 1 pepere e tšepe (e tala, e-de-seeded le e sliced)
- 1 onion e bohareng (mofuta o mong le o mong oa ho pheha, o khaotsoe)
- 3 cloves garlic (minced)
- 1 Lemongrass ea stalk (minced, kapa 2 tablespoon leqhoa e lokiselitsoeng lemongrass. Bakeng sa ho eketsehileng ka lemongrass, bona ka tlase)
- 1/2 senoelo se nang le phaeneapole (li-chunks kapa marang-rang, a hloekileng kapa a le makotikoting)
- 1 coriander e tletseng letsoho (e ncha)
- Di-teaspoon tse peli tsa poone ea starch (heaping, qhibiliha ka 2-3 a thispone metsi)
- Seroa se Monate le se Moriba:
- 6 tablespoons ketchup
- Li-tablespoons tse peli tsa tlhapi tsa tlhapi (tse fumanehang libotlolo tse telele libakeng tsohle tsa lijo tsa Asia le tsa Chaena)
- 3 tablespoons soy sauce
- Likotlolo tse 1 1/2 metsi
- Lipepasithara tse 1-3 li na le sauce (OR 1-3 li-chillies tse ncha, li-minced; OR 1/2 ho 1 teaspoon pepere ea cayenne
- 1 tablespoon asene (raese kapa asene e kang e tšoeu, cider ea apole, joalo-joalo ...)
- 2-3 tablespoons sootho tsoekere (fetola ho ea ka tatso)
Kamoo U ka e Etsang
* Ho fumana tlhahisoleseding e eketsehileng mabapi le lemongrass, sheba Mohla oa All About Lemongrass Guide.
- Hlatsoa tlhapi tlas'a metsi a batang le ho omella. U sebelisa thipa e bohale, khaola li-fillets hore e be halves kapa tse tharo. Beha ka thōko.
- Tšela likhaba tse 2 tsa canola kapa oli e 'ngoe bakeng sa ho hlohlelletsa-ho ea ho sefate sa metsi kapa seholo se chesang. Beha ka mocheso o bohareng. Kenya onion, konofolo le lemongrass *. E-ba monate ho fihlela monko o monate (metsotso e ka bang 1).
- Eketsa lisebelisoa tsohle tse monate le tse bolila. Khothalletsa hore u kenyeletse.
- Joale eketsa likaroloana tsa litlhapi hammoho le lilae tsa pepere tse nang le tšepe le phaenepale ho ea wok. Khothatsa hantle. Ha mongobo o qala ho phatloha (ho atamela pheha), fetola mocheso ho fihlela o le bohareng.
- Koahela 'me u lumelle ho emisa metsotso e 5-6.
- Tlosa sekoahelo mme u hlohlelletse hantle. Khutlisa sekoahelo 'me u tsoele pele ho omella bakeng sa metsotso e 5-6.
- Hlahloba litlhapi ka ho kenya fereko bohareng ba lihlopha tse ling tse matla. Hlakola nama ka bonolo - ha e ntse e fetoloha, tlhapi ha ea pheha. Ha nama e opaque, e felile.
- Haeba litlhapi li hloka nako e eketsehileng, sekoahelo sa ho khutla 'me u lumelle ho senya metsotso e meng e 2-3.
- Ha litlhapi li etsoa, latsoa-leka liteko. U lokela ho latsoa tekanyo pakeng tsa monate, o bolila, le o monate, o chesa haholo ka lehlakoreng le monate. Haeba e se monate, eketsa tsoekere e seng kae. Haeba le monate haholo, eketsa veine e nyane (ka hare 1-2 tsp.). Haeba e se letsoai le lekaneng, eketsa sauce e 'ngoe hape ea tlhapi.
- Ho thibela moriana, eketsa cornstarch (hammoho le metsi a qhibiliha). Khothalletsa haholo ka mocheso o mofuthu, ho fihlela mongobo o fihlile ho lekaneng.
- E le ho sebeletsa, ho tšoasa litlhapi, meroho le sauce ka sekotlolo. Holimo ka coriander e ncha 'me u ithabise le raese e ngata ea jasmine . Thabela!
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 376 |
| Total Fat | 9 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 55 mg |
| Sodium | 1,712 mg |
| Li-carbohydrate | 50 g |
| Fiber Fiber | 4 g |
| Liprotheine | 26 g |