Li-catfish tsena li tšeloa ka har'a motsoako o monate le o monate, o chesitsoeng ka cheseho le ka potlako, 'me o sebelisoa ka mahlakoreng a hau a ratang haholo joaloka meroho e halikiloeng le raese kapa salate ea monate ea litapole le poone e halikiloeng. Ka tsela efe kapa efe, u tla ba le lijo tse monate.
Seo U tla se Hloka
- Litlhaku tse peli ho isa ho tse 3 tsa tlhapi
- Bakeng sa Marinade:
- 1/3 senoelo / 80 mL ketchup
- 1/4 senoelo / 60 mL veine e khubelu
- 3 tablespoon / 45 mL
- horseradish
- 1 tablespoon / 15 mL tsoekere e sootho
- 2 cloves konofolo (minced)
- 2 di-teaspoon / 10 mL basil e ntle (e khaotsoeng ka khase)
- 1 teaspoon / 5 mL letsoai
Kamoo U ka e Etsang
1. Beha litlhapi ka sejana se sa tebang. Kopanya lisebelisoa tsa sauce 'me u tšollele lihlopha tsa catfish. Koahela 'me u lumelle ho tsamaea ka metsotso e 30 ho isa ho e 45 ka sehatsetsing.
2. Tlosa fillet ho sejana, lahla marinade.
3. Preheat grill bakeng sa mocheso o phahameng-o moholo. Tlanya li-grill ebe u pheha metsotso e 12 ho isa ho e 15 (kapa ho fihlela mocheso o ka hare ho fihla ho 145 ho isa ho 150 ° F), o fetola hang.
4. Hang ha o phehiloe, tlosa litlhapi mocheso 'me u sebetse ka lijana tsa hau tse li ratang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 119 |
| Total Fat | 0 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 860 mg |
| Li-carbohydrate | 28 g |
| Fiber Fiber | 3 g |
| Liprotheine | 3 g |