Leseli le ho khathollang, halibut e halikiloeng e na le litlolo tse bonolo le tse tsotehang tsa lemon le basil. Sebeletsa holim'a bethe ea raese kapa lipale tsa meroho e halikiloeng.
Seo U tla se Hloka
- 4 halibut steaks
- 2 tablespoons / 30 mL lero le monate la lero la lemone
- 2 tablespoons / 30 mL oli ea mohloaare
- 1 ho 2 cloves konofolo, minced
- 2 tablespoons / 30 mL basil e ntle, khabeloa chopped
- 2 di-teaspoons / 10 mL
- 1 khōlō e tala eiee, khabeloa chopped
- 1 teaspoon / 5 mL
- khase ea lemon
- 1/2 teaspoon lebōpong la leoatle
- 1/4 teaspoon pepere e ntšo
Kamoo U ka e Etsang
- Preheat grill bakeng sa mocheso o phahameng-o moholo. Litlhapi tsa nako ka letsoai le pepere e ntšo 'me u behe holim'a grill. Pheha metsotso e 5 ka lehlakoreng le leng.
- Kopanya lisebelisoa tse setseng ka sekotlolo se senyenyane. Lumella vinaigrette ha u ntse u pheha. Ha halibut e pheha, tlosa mocheso 'me u phalle ka vinaigrette. Sebeletsa ka meroho ea hau e ratoang haholo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 481 |
| Total Fat | 13 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 191 mg |
| Sodium | 305 mg |
| Li-carbohydrate | 14 g |
| Fiber Fiber | 2 g |
| Liprotheine | 75 g |