Sejana sena sa halibut se khabisitsoeng se tsamaea le monate o monate empa o monate. E monate haholo!
Seo U tla se Hloka
- 5-ounce (170 g) halibut e fata (ha ho letlalo)
- 2 tablespoons (30 mL) botoro, e qhibilihisoa
- 1 1/2 teaspoon (7.25 mL) makhasi a thyme a hloekileng
- Letsoai le pepere ho latsoa
- Hloekisa: li-sprigs tsa cilantro
- Bakeng sa Sauce :
- 1/2 senoelo (120 mL)
- rama e khanyang
- 1/2 senoelo (120 mL) lero la lime
- 1/3 senoelo (80 mL) phaenapole e sireletsa
- 1 pepere e nyenyane ea jalapeno, e pepe le e khabehileng
Kamoo U ka e Etsang
1. Preheat grill bakeng sa mocheso o phahameng-o moholo.
2. Beha lisebelisoa tsohle tsa spaghetti sepakeng se ka hare.
3. Koahela ka mocheso o mocheso ka metsotso e 5-6, e tsosang hangata. Fokotsa mocheso ho tlaase le ho omisa ka metsotso e 3-4 hape.
4. Tlosa mocheso. Reheat sauce ka metsotso e 2 pele u sebeletsa le litlhapi.
5. Hlatsoa litlhapi ka botoro bo botle le nako le letsoai le pepere.
6. Beha holim'a grill grate le pheha bakeng sa 3-4 metsotso ka lehlakoreng le leng, ho itšetlehile ka botenya ba fillets.
7. Baste le setseng botoro nakong ea ho pheha. Hang ha tlhapi e fihla mocheso oa ka hare oa likhato tse 145 F, e felile.
8. Tlosa mocheso, ka holimo le moea oa mofuthu o futhumetseng, 'me o hloekise ka cilantro.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 298 |
| Total Fat | 7 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 114 mg |
| Sodium | 201 mg |
| Li-carbohydrate | 4 g |
| Fiber Fiber | 1 g |
| Liprotheine | 39 g |