Lijo tsa Leoatleng Le Gratin

Lijo tsa leoatleng tse nang le gratin tse nang le litlhapi le crab kapa shrimp. Ena ke phepo e monate ea lijo tsa leoatleng ka mokhoa o tloaelehileng oa lijo tsa lijo tse tloaelehileng. E fumana khaba e fokolang ea sauce ea Tabasco, e tšoana le e monate le e monate. Kakaretso ena e sebeletsa 6 empa e ka etsoa habonolo bakeng sa mekhatlo e meholo.

Seo U tla se Hloka

• 1 1/2 lik'hilograma tse tšoeu tsa litlhapi tse tšoeu - cod, lehlabula la orange, flounder, joalo-joalo.
• 1/4 senoelo se omileng veine e tšoeu
• 1 tablespoon lero la lemone
• 3/4 teaspoon letsoai
• 1/4 teaspoon Tabasco kapa pepere ea pepere e chesang
• 3 tablespoons botoro kapa margarine (e arotsoe)
• 1 senoelo sa khaba kapa li-ounces tse 6 ho isa ho tse 8 (e leng bolelele ba bolelele)
• 3 tablespoons phofo
• 2 mahe a mahe
• 2 tablespoons halofo le halofo
• 2 tablespoons grated Parmesan chisi

Kamoo U ka e Etsang

1. Lokisetsa lihlopha tsa tlhapi ka sekhahla se le seng ka sejana se sa tebang sa ho baka.
2. Fafatsa ka veine, lero la lero la lemone, letsoai le sauce e chesang ea pepere. Dot ka 1 tablespoon ea botoro le sekoahelo sejana ka tieo ka foil.
3. Ho noa kolove ea 400 F pele ho tsuba ho fihlela litlhapi li fofa habonolo ka fereko, hoo e ka bang metsotso e 25.
4. Ho pholile, joale u tlose moro ka hloko kapu kapa sekotlolo; lekanya 1 senoelo sa litlhapi tsa litlhapi mme o behelle ka thōko.
5. Litlhapi tse ka hodimo tse nang le litulo kapa li-shrimp tse lekaneng.

1. A saucepan , qhibiliha tse setseng 2 tablespoons botoro ka bohareng-tlaase mocheso.
2. Hlohlelletsa phofo ho fihlela e boreleli le e phatsimang. Hlohlelletsa moro oa litlhapi ho fihlela o teteaneng mme o boreleli; tlosa mocheso.
3. Ho otla hammoho lehe le likhase le halofo le halofo, ebe u otla ka likhaba tse tharo tsa mongobo o pholileng ka sekotlolo; khutlela lehe le motsoako ho saucepan, whisking briskly.
4. Khutlela mocheso 'me u phehe, u hlohlelletse, ho fihlela o fokotsehile hanyenyane, hoo e ka bang motsotso.
5. Tšela sauce holim'a litlhapi le shrimps; fafatsa le Parmesan.
6. Roala ka lisenthimithara tse hlano ho tloha mocheso ho fihlela litlhapi li chesa 'me holimo ha ho bonolo ho soeufala ka metsotso e 10. Sebeletsa ka raese e chesitsoeng e chesang kapa likhetla tsa pastry.

U ka 'na ua U rata

Recipe ea Seafood Casserole

Lanie's Easy Seafood Linguine

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	260
Total Fat	9 g
Fat Satated	3 g
Fat Unsaturated	3 g
Cholesterol	146 mg
Sodium	621 mg
Li-carbohydrate	12 g
Fiber Fiber	1 g
Liprotheine	29 g

(Boitsebiso bo nang le phepo ea lipepe tsa rona bo baloa ho sebelisoa mohloli oa lisebelisuoa 'me ho lokela ho nkoa e le tekanyetso. Liphello tsa batho ka bomong li ka fapana.)