Litlhapi tsena tsa catfish li nkoa feela ka pepere e ntšo e ncha ea fatše le sauce ea Worcestershire pele e e-ja.
Seo U tla se Hloka
- 1 pound catfish letlalo (le se nang letlalo)
- 1 teaspoon pepere e ntšo (e ncha fatše)
- Masiana a 2 a supang Worcestershire
Kamoo U ka e Etsang
- Li-brown catfish le sauce ea Worcestershire.
- Beha tlhapi holim'a majoe a sepakapaka ka mashala a maholo, a bolelele ba lisenthimithara tse 4 ho isa ho tse 6 ho tloha mocheso.
- Grill ka metsotso e 4 ho ea ho e 5. Brush hape 'me utele; hlama ka metsotso e 5 ka nako e telele, kapa ho fihlela litlhapi li fofa habonolo ka fereko.
| Tataiso ea Lijo (ka nako e 'ngoe) |
|---|
| Li-calories | 373 |
| Total Fat | 9 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 0 mg |
| Sodium | 86 mg |
| Li-carbohydrate | 48 g |
| Fiber Fiber | 31 g |
| Liprotheine | 46 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.)