Kakaretso ea Provencal ena ea halibut, sejo se tloaelehileng sa Sefora, se na le litlolo tse khanyang tsa Provence: konofolo, shallots, fennel, tamati, lifate tsa mohloaare le sage e ncha. Sebeletsa litlhapi tse nang le tlhaho, hammoho le thuso ea seatla se bulehileng sa sauce ea pan, holim'a motsoako oa motsoako kapa raese. E-ba le tart ea lemon e khanyang bakeng sa qetello e khathollang bakeng sa lijo
Seo U tla se Hloka
- 3 tablespoons oli e ngata ea mohloaare oli
- 1 clove garlic, e petelitsoe
- ¼ teaspoon e omisitsoeng pepere e khubelu
- 2 shallots, sliced
- 1 bulb ea fennel, e khaotsoe
- 1 14-oz e ka noa tomate
- ½ ea senoelo sa senoelo sa botlolo sa botlolo
- Lifate tsa mohloaare tse 12 tse ntšo, tse emetsoeng
- 1 1/2 lbs halibut, khaola likotoana tse 3-inch
- ½ teaspoon letsoai
- ¼ teaspoon pepere e ntšo
- 1 tablespoon e hloekileng sage, khaola likarolo tse ntle (chiffonade)
Kamoo U ka e Etsang
Tsela ea ho etsa halibut Provencal:
Preheat ove ho likhato tse 400.
Hlalosa oli ea mohloaare ka skillet e tebileng ea ovenproof holim'a mocheso o mofuthu, 'me u tlose konofolo le pepere e khubelu ka metsotso e le' ngoe. Kenya shallots le fennel; pheha metsotso e 5. Eketsa litamati tse nonneng le lero la clam. Ema ka metsotso e 5 ho fihlela fennel e le bonolo 'me metsi a fokotsoa hanyenyane. Tlosa mocheso 'me u hlohlelletse mehlolong ea lihloaare.
Nako ea halibut ka letsoai le pepere, ebe o hlophisa ho chesa langa le le lej motsoako oa skillet. Tlatsoa ka ontong e chesang pele ho nako ka metsotso e 17-20, ho fihlela litlhapi li phehoa. Khothalletsa sage chiffonade ka motsoako o chesang oa meroho le ho sebeletsa.
Keletso ena ea provencal ea braised halibut e etsa li-servings tse 4 ho isa ho tse 6.
Lisebelisoa tse ling tse tsoang Provence:
- Kholo ea ho hlasela le ea Romaine Salad Recipe
- Brandade de Morue Marseilles Recipe
- Calissons le Recipe ea Meringue
- Cote d'Azur Lemon Honey Dressing Recipe
- Herbes de Provence Vinaigrette Recipe
- Lemon Aioli Recipe
- Provencal Tomato Sopho e entsoeng ka lijo
- Snapper en Papillote Recipe
- Zesty Tapenade Recipe
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 325 |
| Total Fat | 12 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 68 mg |
| Sodium | 421 mg |
| Li-carbohydrate | 25 g |
| Fiber Fiber | 4 g |
| Liprotheine | 30 g |