Kakaretso ena e bonolo e entsoeng ka catfish e na le monate o monate oa balsamic-rosemary. Sebeletsa ka meroho e halikiloeng kapa raese bakeng sa lijo tse monate.
Seo U tla se Hloka
- 1 pounds catfish fillet
- Dash letsoai
- Etsa pepere e ntšo
- Bakeng sa Sauce :
- 2 ho ea ho 3 cloves konofolo (e sithabetseng)
- Dipole tse 2
- lero la lemone
- 1/4 senoelo
- asene ea balsame
- 2 di-teaspoon oli ea mohloaare
- 2 diaspoon tse soya sauce
- 2 di-teaspoon mahe a linotši
Kamoo U ka e Etsang
1. Chesa oli ka pane e nyane. Kenya konofolo mme u phehele metsotso e le 'ngoe. Eketsa lisebelisoa tse setseng le ho li belisa, fokotsa mocheso 'me u lumelle mongobo ho omella metsotso e 4 ho ea ho e 5. Haeba mongobo o e-ba motenya haholo, eketsa tepo ea 1 ea metsi ho motsoako. Tlosa moribo ho mocheso, tlosa rosemary 'me u lumelle mongobo o pholile.
2. Preheat grill bakeng sa mocheso o phahameng-o moholo. Nako ea tlhapi ea catfish e nang le letsoai le 'mala o motšo. Kenya holim'a grate e nang le oli e ngata 'me u phehele metsotso e 5.
Ho sebelisa spatula e sa keneleng mocheso, ka hloko flip catfish 'me u phehele metsotso e meng ea 5 ho isa ho e 6 kapa ho fihlela litlhapi li phehoa. Tlosa mocheso 'me u sebeletse ka mongobo o nang le mongobo ka holimo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 510 |
| Total Fat | 6 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 0 mg |
| Sodium | 443 mg |
| Li-carbohydrate | 104 g |
| Fiber Fiber | 7 g |
| Liprotheine | 19 g |