K'homphieutha ena e tsosang takatso e na le khetho ea hao ea lijo tsa leoatle hammoho le mango. Li-Shrimp, li-fillets tsa tlhapi, li-mussels, li-clams, scallops, joalo-joalo kaofela li ka sebelisoa-kapa khetha e le 'ngoe feela kapa tse peli, ebe u li tšollela hammoho le likhase tsa lehloa le pepere e khubelu e le mongobo o monate le o bolila o nyalang ka ho feletseng le mango o hloekileng (kapa u ka sebelisa mango e nang le serame kapa e entsoeng ka makotikoti haeba u sa fumane mocha). Mohope o bonolo le o bobebe oa fry o ts'oanelang ho otla motho e mong le e mong tafoleng ea hau ea lijo tsa motšehare!
Seo U tla se Hloka
- 1 lb. lijo tse ling tse tsoakiloeng (mohlala, shrimp,
- li-scallops ,
- li-clam , li-mussels le litlhapi tse teteaneng tsa tlhapi, tse kang halibut kapa saalmon)
- 1 mango e ncha e butsoitseng, e leng likotoana tse nang le longoa, (OR 1 senoelo sa mango se nang le makotikoti (a tšolitsoeng) kapa mango e nang le serame)
- 1-2 linoelo lehloa lierekisi
- 1 pepere e khubelu ea tšepe, e tranelitsoe
- 2 shallots OR 1 oiee e phehoang, e lesotsoe
- 3 cloves konofolo, minced
- Bakeng sa Sauce ea Mafura:
- 1 mango e ncha, e pholiloeng le e nang le likotoana, kapa e lekana le kopi e le 1 ea mango e entsoeng ka makotikoti (e tšolotsoeng) kapa mango e nang le serame (thawed)
- 1 e khubelu ea pepere, de-seeded (OR 1-3 di-teaspoon e lerootho ea sauce (ho itšetlehile ka hore na u batla e le linokoe kapa e bonolo))
- 1 tablespoon veine ea raese kapa veine e tšoeu veine (kapa setopo se tloaelehileng sa asene)
- 3 tablespoons soy sauce
- 1 tablespoon tlhapi sauce
- Squeeze ea lero la lime (hoo e batlang e le 1 tsp) kapa mohala oa lemon
- 2 tablespoons tsoekere e sootho (ho feta kapa ka tlaase ho latela tatso - sena se tla boela se itšetlehile ka hore na mangos a hau a monate hakae)
- 1/2 senoelo sa coriander e ncha (hammoho le ho hongata bakeng sa ho khabisa)
Kamoo U ka e Etsang
Bakeng sa litaelo tsa ho reka le ho khaola mango e ncha, bona mokhoa oa ho lokisa Mango?
- Beha lisebelisoa tsohle tsa mongobo hammoho le motsoako oa blender kapa oa lijo. Etsa kapa o kopane ho fihlela o boreleli.
- Latsoang-hlahloba moriana oa fry bakeng sa monate - o batla litlolo tse ntle mona: tangy, empa e le monate haholo ho feta bolila. Haeba ho hlokahala, eketsa teaspoon e 1 ho thispone e le 'ngoe hape tsoekere. Tlhokomeliso: monate oa mongobo o tla itšetleha ka hore na mangos a hau a monate hakae.
- Lokisetsa lisebelisoa tse ling tsohle bakeng sa ho tsuba, 'me u behe haufi le setofo. Haeba u sebelisa li-fillets tsa litlhapi, ka bonolo u li khaole ka lik'hilograma ( li-cubes li lule li le betere ho feta lihlopha ). Bakeng sa shrimp, etsa bonnete ba hore o tlosa likhetla (o ka siea mohatla). Bakeng sa likhama le li-mussels, hlatsoa ka metsi a batang, ho tlosa litšila tse ka holim'a metsi.
- Tšela 1-2 Tbsp. oli ea meroho ho mohaho kapa pitsa e khōlō ea ho chesa le sebaka sebakeng sa mocheso o chesang. Kenya konofolo, shallots / onion, le lierekisi tsa lehloa. Haeba u sebelisa li-clam, u li kenye hona joale ( Hlokomela: li-clams li hloka nako e telele ea ho pheha ho feta li-mussels ). Qetella ka metsotsoana 1-2, kapa ho fihlela likhase tsa lehloa li fetoha tala e khanyang. Eketsa ho isa ho 1/3 ea moribo oa mouoane-ha o ome kapa o omella.
- Eketsa e 'ngoe ea moriana o ts'oarang, hammoho le pepere e khubelu le lijo tsa leoatleng. Hlahloba ka bonolo, e le hore u se ke ua roba likhetla. Hape, haeba ho sebelisoa litlhapi tsa litlhapi, li hloka bonolo bo eketsehileng, kapa li tla arohana.
- Qetella ka metsotso e 5-7, kapa ho fihlela li pheha (li-mussels le / kapa liphahlo li lokela ho buleha ka metsotso e 7 - haeba ho se joalo, lahla). Metsotso e le 'ngoe kapa tse peli pele u sebeletsa, eketsa likotoana tsa mango (tsena li hloka feela ho futhumatsa).
- Sebeletsa chesang ho loka le raese ka lehlakore. Kapa, fumana sejana se sebetsang sa fstir-frya. Fafatsa ka coriander e hloekileng mme u khabisitse ka lime khafetsa, haeba u lakatsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 624 |
| Total Fat | 21 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 101 mg |
| Sodium | 1,990 mg |
| Li-carbohydrate | 64 g |
| Fiber Fiber | 9 g |
| Liprotheine | 47 g |