Li-Fillets tsa Fish tse nang le Sauce ea Mushroom ke phepo e bonolo e loketseng ka metsotso e seng mekae, e phethehileng bakeng sa lijo tsa lelapa le bonolo le tse potlakileng. Ho kopanya li-mushroom, onion le thyme ka tranelate e bolila le lero la lemone ke moese o phethahetseng bakeng sa tlhapi e bonolo le e nang le mafura.
U ka sebelisa mofuta ofe kapa ofe oa li-mushroom tseo u ka li ratang ho ena, ho akarelletsa li-mushroom tsa mushroom, li-mushroom tse hlakileng, li-mushroom tse sootho, li-shiitake kapa li-chanterelles. Ha u reka li-mushroom, sheba li-gill tse koetsoeng ka thata-thata (ka tlaase ho sekoahelo sa li-mushroom) le likhaba tse boreleli, tse se nang sekoli. Thibela e lokela ho tiisoa ka thata ho cap, 'me li-mushroom ha lia lokela ho ba mongobo kapa o bonolo.
U ka khetha mofuta ofe kapa ofe oa tlhapi ea tlhapi, joaloka arctic char, red snapper, cod, orange roughy, kapa tlhapi e tšoeu e bonolo. Leqhoa le boetse le molemo ka ho fetisisa ka saalmon kapa ka tuna, kapa le leke holim'a khoho kapa lesela la nama ea nama ea kolobe bakeng sa phetoho ea lebelo.
Sebeletsa tsela ena e bonolo ka raese e phehiloeng e chesang kapa raese pilaf ho pata meroho e babatsehang, salate e pholileng le e pholileng, lijo tse ling tsa lijo tsa mantsiboea kapa li-scones tse nang le monate , le meroho e meng e kang sopho ea asparagase kapa linaoa tse halikiloeng.
Seo U tla se Hloka
- 2 tablespoons botoro
- Likopi tse 1-1 / 2 tse sliced cremini li-mushroom
- 1 onion, khabeloa e khethiloe
- 3 cloves konofolo, minced
- 2 tablespoons phofo
- 1 teaspoon e omisitsoeng thyme makhasi
- 1/2 teaspoon letsoai
- 1/8 teaspoon pepere e tšoeu
- 1 senoelo sa lebese
- 1/2 senoelo sa tranelate e bolila
- 2 tablespoons lero la lemone
- 1 teaspoon grated lemon peel
- 1-1 / 2 lik'hilograma
- litlhapi tsa tlhapi
Kamoo U ka e Etsang
- Preheat ontong ho fihlela ho 350 ° F. Etsa sejana sa bohobe sa bakeng sa 2-quart kapa sa se tšela ka ho pheha ho sa khone ho pheha le ho beha ka thōko.
- Qhibiliha botoro ka sekotlolo se ka hare ha e qala ho senya li-mushroom, onion le konofolo. Ebe u pheha ho fihlela meroho e le bonolo 'me metsi a fetoha ka metsotso e ka bang 10, e tsosang hangata ho thibela ho tuka.
- Eketsa phofo, thyme, letsoai le pepere ho saucepan ebe u pheha le ho hlohlelletsa metsotso e 2. Eketsa lebese le tranelate e bolila; pheha le ho hlohlelletsa ho fihlela mongobo o teteaneng mme o phutholoha. Tlosa sekoahelo sa mocheso ebe u eketsa lero la lero la lemone le peel.
- Beha li-fillets ka sejana se phehiloeng sa ho baka ebe se koahela ka moriri. Bake ka metsotso e 15-20 kapa ho fihlela tlhapi e pheha bonyane 145 ° F le li-flakes habonolo ha li lekoa ka fereko.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 988 |
| Total Fat | 48 g |
| Fat Satated | 37 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 50 mg |
| Sodium | 499 mg |
| Li-carbohydrate | 133 g |
| Fiber Fiber | 5 g |
| Liprotheine | 13 g |