Halibut e thothometseng e tsamaea hantle le litapole tse halikiloeng, empa u ka boela ua e sebelisa ka raese kapa litapole tse mashed. Eketsa salate e qhibilihitsoeng kapa li- coleslaw le meroho e chesitsoeng e le lijo tse khotsofatsang le tse sa lebaleheng.
Halibut hase tlhapi e ntle ea chelete, empa ke tlhapi e monate e nang le monate o bonolo le ho tiea habonolo. Sheba bakeng sa thekiso; ho na le botle bo botle haholo.
Khetha Pacific Halibut e ntle, e pakeng tsa lebōpo la California le Alaska. Wild Atlantic halibut ha e tsoe ka potlako ho tloha ho holimo ho tlōlo ea litlhapi, ka hona ho bua ka tikoloho, hase khetho e ntle. Leha ho le joalo, u ka 'na ua fumana masimo a Atlantic halibut libakeng tse ling.
Lokisetsa lihlopha tsa halibut bakeng sa broiler lihora tse 'maloa pele ho nako bakeng sa lijo tsa mantsiboea tse bonolo.
Seo U tla se Hloka
- Litapole:
- Litapole tse peli tse bofubelu bo bofubelu, li qhibiliha, li khaola likotoana tse 1-inch
- Tablespoons tse 4
- oli ea mohloaare e sa lekaneng
- 3/4 teaspoon letsoai la kosher
- 1/2 teaspoon pepere e ncha e mongobo
- 2 cloves konofolo, khabeloa minced
- 1 tablespoon e ncha ea parsley
- Litlhapi:
- 4 halibut e na le li-ounces tse ka bang 6 ho isa ho tse 8 ka 'ngoe
- Letsoai la koshe le pepere e ncha e mongobo, ho latsoa
- 3 tablespoons botoro
- 3 seaplane cloves konofolo, khabeloa minced
- 2 tablespoons lero la lemone
- 1/2 teaspoon e omisitsoeng ka lekhasi basil
- Supuni e 1 e ncha e entsoeng ka parsley
- Litela tsa lemon
- Makhasi a Parsley
Kamoo U ka e Etsang
Litapole tse halikiloeng
- Hala sekepe ho fihlela ho 400 ° F (200 ° C / Gas 6).
- Ka sekotlolo, lahlela litapole ka oli ea mohloaare, teaspoon ea 3/4 ea letsoai la kosher, le hoo e ka bang 1/4 ho 1/2 teaspoon ea pepere e ncha e mongobo.
- Kenya li-clove tse 2 tsa konofolo e nang le minced le supuni e le 'ngoe ea parsley' me u akhote ho apara litapole ka botlalo.
- Lokisetsa litapole ka lehlakoreng le le leng holim'a lekhasi le leholo le holimo la ho baka.
- Roast ka hoo e ka bang hora e le 'ngoe, kapa ho fihlela e le sootho e sootho le ea fereko. Etsa litapole metsotso e meng le e meng e 15 ho ea ho e 20.
- Tlosa litapole mme u koahele ka foil; lula u futhumetse.
Litlhapi
- Ha litapole li ntse li chesa, beha sebaka sa halibut sehlakoreng sa letlalo kahare ho setlolo sa ho tloha kapa ho tlotsa setlolo sa mafura. Fokolisa habobebe ka letsoai la kosher le pepere e ncha e mongobo.
- Ka sekotlolo se senyenyane, kopanya botoro, li-clove tse 3 tsa konofolo e nyenyane, basil le supuni e le 'ngoe ea parsley e entsoeng ka holimo. Chesa ka mocheso o tlase ho fihlela botoro e qhibiliha 'me konofolo e nolofatsoa, metsotso e ka bang 1 ho isa ho e 2.
- Hlatsoa motsoako o mong oa botoro holim'a lefa le leng le le leng. Koahela pitsa ea ho baka ebe o phekola litlhapi ho fihlela litapole li qetile.
- Ka mor'a hore u nke litapole ka ntle ho ontong, futhumatsa broiler (mocheso o phahameng, kapa hoo e ka bang 550 ° F).
- Ho roala halibut ho fata ka metsotso e ka bang 10, kapa ho fihlela e fofa habonolo ha e lekoa ka fereko.
- Hlatsoa ka makhasi a parsley le lilae tsa lemon, haeba ho le joalo.
E sebeletsa 4.
U ka 'na ua rata halibut ena e bonolo e behiloeng ka likoti tse nyenyane kapa li-fakets tse nang le linoko tse monate . Kapa leka senabutted ka bohobe le tomate le mozzarella chisi .
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 742 |
| Total Fat | 27 g |
| Fat Satated | 8 g |
| Fat Unsaturated | 14 g |
| Cholesterol | 159 mg |
| Sodium | 739 mg |
| Li-carbohydrate | 68 g |
| Fiber Fiber | 8 g |
| Liprotheine | 61 g |