Litela tsa lamunu tse behiloeng ho halibut steaks li thusa ho theola litlhapi ha li pheha. Tatso ena e entsoeng ka litholoana e hlahisa litlhapi 'me e tla tiisa. U ka boela ua sebelisa lilae tsa lemon kapa lime haeba u batla ntho e 'ngoe hape.
Seo U tla se Hloka
- 2
- halibut steaks
- 1/2 lamunu ka steak
- 2 tablespoons e qhibilihile botoro kapa oli ea mohloaare
- 1/2 teaspoon / 2.5 mL. pepere e ncha
- O ikhethela:
- mesquite chips
Kamoo U ka e Etsang
- Koka likhase tse ngata ka metsing metsotso e 30.
- Etsa li-chips ka har'a lebokose la tsuba kapa u phuthe ka sefate sa aluminium le likoti ka har'a likoti.
- Beha grill ea preheated.
- Hlatsoa ka hloko ha halibut steaks le pat o omme.
- Hlahisa halibut steaks le butter kapa oli ea mohloaare (khetho ea hau). Fafatsa le pepere.
- Khaola lamunu ka likotoana.
- Ha grill e ntle 'me e chesa, apara li-steaks, u behe lilae tsa orange holimo ho koahela.
- Fokotsa mocheso ho isa bohareng.
- Etela metsotso e ka bang 4 ho isa ho e 5 (sebelisa bohlale ba hao, li-steaks tse ngata li tla nka nako e telele) pheha ho fihlela bohareng bo le holimo ho 160 F (72 C), kapa ho fihlela skewer e feta ka steak ka ho hanyetsa seaparo sa seaparo (kapa joalokaha ke lula ke bolella batho, pheha ho fihlela ho etsoa).
- Hang ha u phehiloe, tlosa mocheso, ka holimo ka parsley e khethiloeng 'me u sebeletse ka lehlakoreng leo u le ratang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 496 |
| Total Fat | 19 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 12 g |
| Cholesterol | 191 mg |
| Sodium | 261 mg |
| Li-carbohydrate | 6 g |
| Fiber Fiber | 1 g |
| Liprotheine | 72 g |