Veal piccata - veal e phofshoana e nang le lemon, caper le sauce e tšoeu ea veine - ke sejana sa khale. Empa ha ho na lebaka la hore ba sa jeng veal ba lahleheloe ke mongobo o motle. Leka ka tilapia 'me u tla ipotsa hore na ke hobane'ng ha motho leha e le ofe a e behile ka veal ho qala ka eona.
Ena ke sejana se bonolo se shebahala se le setlehali, ka hona se loketse ho ba le lijo tsa nako ea phomolo, matsatsi a tsoalo le a khethehileng ha u batla ho qeta nako e eketsehileng le baeti ba hao ho feta ka setofo sa hau - esita leha ba tla nahana hore u sebelelitse ka lihora tse ngata. Thetso ke ho ba le ntho e 'ngoe le e' ngoe e e-s'o lekanyetsoe le e loketse ho tsamaea pele u qala hobane tilapia piccata e bokana hammoho kapele.
Mokelikeli oa lero la lemone ke oona o lokelang. Shallots, ha e sa le moetlo, o eketsa monate ho lemony sauce. O ka kenya parsley e hloekileng ho ea ho qetellong kapa ho hloekisa makhasi a seng makae feela.
Litlhapi tse ling tse tšoeu tse tšoeu, tse kang ho phatloha, ho qhibiliha kapa ho hloekisa, li boetse li fumana matla a monate le sauce ena.
Seo U tla se Hloka
- Tse kholo tse 4 (tilapia tse 6-6 ho isa ho tse 7) kapa li-fillets tse 8 tse nyane
- Letsoai le pepere
- Kopi e le 'ngoe ea phofo
- 2 tablespoons oli ea mohloaare
- 2 tablespoons botoro, arotsoe
- 3/4 senoelo sa veine e tšoeu
- 1 thispone khabeloa chopped shallots (khethollo)
- 2 tablespoons lero le monate lemon
- 1 tablespoon kapa tse ling tse nyane tse nyenyane
- Makhasi a parsley kapa parsley e khethiloeng
Kamoo U ka e Etsang
Etsa li-fillets ka lithaole tsa pampiri ebe u fafatsa mahlakore ka bobeli ka letsoai le pepere. Abela phofo ka poleiti.
Hala oli ea mohloaare le khaba e le 'ngoe ea botoro ho feta mocheso o mofuthu ho fihlela botoro e le sizzle. Fokotsa li-fillets ka phofo hanyane ka hanyane, sisinya metsi a mangata 'me u li kenye pane.
Fryts ho fihlela habonolo e soeufala ka mahlakore ka bobeli, metsotso e ka bang 2 ho isa ho e 3 ka lehlakoreng le leng. Tlosa litlhapi tse tsoang pan 'me u lule u futhumetse.
Phahamisa mocheso ho isa bohareng ba holimo 'me u kenyetse veine patsong, u tlose likhase tsa phofo. Eketsa shallots mme u phehele metsotso e 1 ho ea ho e 2, kapa ho fihlela shallots e lokisoa.
Susumelletsa lero la lero la lemone le capers mme u phehe metsotso e 1. Tlosa mocheso 'me u tsose ka har'a setlolo sa botlolo sa botoro. Spoon sauce holim'a litlhapi mme o fafatsoe ka parsley.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 301 |
| Total Fat | 16 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 43 mg |
| Sodium | 523 mg |
| Li-carbohydrate | 19 g |
| Fiber Fiber | 2 g |
| Liprotheine | 13 g |