Halibut ke tlhapi e kholo bakeng sa grill hobane e na le mefuta e mengata haholo 'me e ka nka litlolo tse ngata haholo. Kakaretso ena e na le konofolo le litlama tse latsoang litlhapi ntle le ho li matlafatsa.
Seo U tla se Hloka
- 4 halibut steaks (li-ounces tse 6/170 g ka 'ngoe)
- 1/2 senoelo / 120 mL oli ea mohloaare
- 6 cloves konofolo, minced
- 2 tablespoons / 30 mL lero la lemone
- 2 tablespoons / 30 mL e ntle parsley
- 2 di-teaspoon / 10 mL basil e omeletseng
- 2 di-teaspoon / 10 mL letsoai leoatleng
- 2 di-teaspoon / 10 mL pepere e ntšo
Kamoo U ka e Etsang
Kopanya oli ea mohloaare, konofolo, lero la lemone , parsley, basil, letsoai le pepere 'me u tšollele ka mokotleng o tsitsitseng. Eketsa halibut steaks, mokotla oa tiiso le refrigerate metsotso e 30.
Preheat grill. Tlosa halibut ka mokotleng ebe u lula ka har'a grill e chesang. Grill bakeng sa metsotso e 4-6 ka lehlakoreng le leng. Fish e etsoa ha e fihla mocheso o ka hare oa 145-150 likhato tsa F. F. Tlosa mocheso 'me u sebetse le meroho eo ue ratang haholo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 487 |
| Total Fat | 30 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 21 g |
| Cholesterol | 102 mg |
| Sodium | 1,312 mg |
| Li-carbohydrate | 13 g |
| Fiber Fiber | 2 g |
| Liprotheine | 41 g |