Letlapa la motsoako le morara (hape le bitsoang Fish Veronique) ke khabane e ntle ea k'hamphani, 'me hobane e le bonolo ho e etsa, o ka lebella ho lula fatše tafoleng ea lijo tsa mantsiboea e sa sisinyeheng. Ho atleha ho hlōla motho e mong le e mong!
Seo U tla se Hloka
- 4
- sole fillets
- 1/4 phofo ea senoelo
- letsoai le pepere ho latsoa
- 1 Tbsp. botallo ba unsalted
- 1 Tbsp. oli ea canola
- 1 tsp. motsoako oa ginger
- 1/2 senoelo se omileng veine e tšoeu kapa tlhapi ea tlhapi
- 1 kopi e tala ea morara
- 1 kopi e khubelu ea morara
- 1 tsp. tsoekere
- 1/2 senoelo se nang le lialmonde tse nang le likotoana
Kamoo U ka e Etsang
- Ka sejana se sa tebang, kopanya phofo, letsoai le pepere ho latsoa le ho apara litlhapi tsa tlhapi ka motsoako ona.
- E qhibilihisa botoro le oli ka ntle ho mocheso oa mokokotlo ebe o eketsa motsoako oa ginger. Hlohlelletsa, ebe u kenya li-coated fillets. Etsa metsotso e 3 ho isa ho e mane ka lehlakoreng le leng ho fihlela tlhapi e qala ho fetola khauta le flakes habonolo ha e lekoa ka fereko. Tlosa sejana sa oli, sekoahelo 'me u futhumale ka tlaase.
- Eketsa veine kapa sesebelisoa ho ea pan 'me u phehe, o hlohlelletsa ho kenyelletsa likhahla ho tloha tlaase ho pan. Ema metsotso e 4 ho isa ho e 5 ho fokotsa metsi, ebe u eketsa morara le tsoekere. Cook metsotso e 4 e telele, e tsosang kamehla. Nako ea ho latsoa ka letsoai le pepere. Kenya li-fillets ebe u fafatsa lialmonde. Sebeletsa hang-hang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 804 |
| Total Fat | 73 g |
| Fat Satated | 11 g |
| Fat Unsaturated | 32 g |
| Cholesterol | 8 mg |
| Sodium | 491 mg |
| Li-carbohydrate | 34 g |
| Fiber Fiber | 4 g |
| Liprotheine | 7 g |