Ho na le risepe e bonolo le e nang le letšoele e ntle bakeng sa lijo tsa letsatsi la beke kapa ka liketsahalo tse khethehileng. Ntho e ntle ka ho fetisisa, e tenyetseha - o ka e fetola litakatsong tsa hau kapa seo u nang le sona.
Phetolelo ena e bonolo, e sebelisa monate feela oa li-peas, empa e monate ka ho lekana le li-mushroom, lihoete, le / kapa flores ea broccoli. U ka eketsa parsley kapa chervil ea minced haeba u rata, kapa ka 'mala o itseng le ka, u kenye teaspoon kapa tse peli tse chesang tsa pepere.
U ka sebelisa tlhapi leha e le efe e tiileng le e bonolo mona (catfish le snapper e ntle), empa tilapia ea khale ea moruo e ntle. Se-flavored surimi se sebelisitsoe mona, empa haeba o batla ho sebelisa sekhoba sa sebele, seo se ka etsa hore se be molemo le ho feta!
(Sheba Boleng ba Boholo ba Litlhapi Tsa Leoatleng le Morena ka Tilapia, Shrimp, & Crab)
Seo U tla se Hloka
- 3 Tbsp botoro
- 1 kopi e entsoeng ka onion
- 3 tablespoon phofo ea morero
- Likopi tse 2 lebese
- 1/2 teaspoon letsoai
- 1/4 teaspoon pepere e tšoeu
- 1/8 teaspoon fatse nutmeg
- Phofu ea pepere ea cayenne (ho ikhethela)
- Tšoaea li-tilapia tse 12-o kopanya likotoana tse 2-inch
- Li-ounces tse 6-8 li qhibililoe le ho tlosoa lithunthung tse phehiloeng (boholo leha e le bofe, empa Medium ho ea hoholo e kholo li molemo ka ho fetisisa mona)
- 4-ounces flake kapa chunk style crab
- surimi
- 1 senoelo (kapa ho feta) lierekisi tsa lesea (le / kapa li-mushroom tse satiloeng, li-flocco tsa broccoli, lihoete tse phehiloeng, joalo-joalo)
Kamoo U ka e Etsang
- Ka skillet e kholo, pheha lieiee ka botoro holim'a mocheso o mofuthu ho fihlela o nolofalitsoe. Hlohlelletsa ka phofo mme u phehe, o hlohlelletsa, hoo e ka bang metsotso e 2-3.
- Eketsa lebese hanyenyane ka nako (qala ka lipole tse 'maloa le ho eketseha ha u ntse u tsamaea), u senya kapa u susumetsa hantle ho kenya letsoho. Eketsa li-seasonings 'me u phehe, o hlohlelletsa kamehla, ka metsotso e 2.
- Kenya likarolo tsa tilapia. Koahela ka mongobo 'me u phehele metsotso e 5, u susumetsa ka bonolo hang kapa habeli.
- Eketsa shrimp, crab le meroho. Pheha metsotso e seng mekae ho fihlela u halefile mme u sebeletse ka raese, pasta, orchets, kapa libato tsa popere.
- E etsa li-4 tsa lijo tsa Leoatleng le Morena ka Tilapia, Shrimp le Crab