Arctic char ke tlhapi e tsotehang e tlisoang ke monate o motle. Motsoako oa mahe a linotši-Dijon o apara litlhapi o phaella ka botle bo botle ba tatso. Sebeletsa hammoho le meroho e halikiloeng 'me u tla ba le lijo tse potlakileng le tse phetseng hantle ha ho nako.
Seo U tla se Hloka
- 4 li-charctic archtic charts, 1 1/2 cm
- 1/4 senoelo / 120 mL mosetareta oa Dijon
- 1/4 senoelo / 120 mL mahe a linotši
- 2 tablespoons / 30 mL oli ea mohloaare
- 3 cloves konofolo, minced
- 2 di-teaspoon / 10 mL
- thyme e ncha
- 1 teaspoon / 5 mL letsoai leoatleng
- 1/2 teaspoon / 2.55 mL pepere e tšoeu
- lero la lemone e nyenyane
Kamoo U ka e Etsang
1. Hlatsoa litlhapi metsing a batang 'me u itšepe ka lithaole tsa pampiri. Kenya khalase e tebileng ea ho baka. Kopanya mosetareta, mahe a linotši, oli, konofolo, thyme, lero la lemone, letsoai le pepere e tšoeu. Ho sebelisa khaba, liaparo li kopanya motsoako. Sejana sa sekoahelo se koahetsoeng ka polasetiki 'me se behe ka sehatsetsing ka metsotso e 30-40.
2. Preheat grill bakeng sa mocheso o phahameng-o moholo. Hang feela pele o beha tlhapi holim'a grill, grill ea oli e sila.
Sena se ka etsoa ka ho sebelisa likhao tse kholo, lithaole tsa pampiri tse pentiloeng, le oli e phahameng ea mosi joaloka lisepa tse entsoeng ka letsoho kapa tsa avocado. Etsang hore 3-4 a fetele holimo ho lihlopha ho mamella ntho e ntle eo e seng ea lehlaka. Sena se tla thusa ho boloka litlhapi li tiile nakong ea ts'ebetso.
3. Beha tlhapi holim'a grill, lehlakoreng la letlalo, ebe u pheha metsotso e 5. Ka hloko, retelehela litlhapi 'me u phehele ka nako e eketsehileng metsotso e 3-5. Ka linako tse ling habonolo ho bonolo ho sebelisa li-spatula tse peli tse futhumetseng mocheso ho fetola litlhapi. E 'ngoe e ka tlase ka tlase' me e 'ngoe e tla thusa ka ho reteleha.
4. Ha nama ea tlhapi e sa bonahale e khanyang, e fokola habonolo mme e fihla mocheso o ka hare oa likhato tse 145 F., e felile. Tlosa ka hloko ho tswa ho grill, poleiti le ho sebeletsa ka mahlakoreng ao uo ratang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 541 |
| Total Fat | 17 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 9 g |
| Cholesterol | 169 mg |
| Sodium | 890 mg |
| Li-carbohydrate | 35 g |
| Fiber Fiber | 3 g |
| Liprotheine | 63 g |