Seo U tla se Hloka
- 1 lik'hilograma / 450 g catfish fillets
- 1 senoelo / 240 mL chardonnay veine
- 1/2 senoelo / 120 mL cilantro e hloekisitsoeng e hloekileng
- 1/4 senoelo / lero la 60 laL lime
- 2 tablespoons / 30 mL oli ea mohloaare
- 2 tablespoons / 30 mL mosetareta o omileng
- 2 tablespoons / 30 mL phofo
- 2 di-teaspoon / 10 mL pepere e ntšo
- 1 teaspoon / 5 mL letsoai
Kamoo U ka e Etsang
Preheat grill. Kopanya oli ea mohloaare, lero la lime, veine, mosetareta, phofo ea pepere, pepere, cilantro le letsoai sekotlolo se seholo. Fetisetsa karolo ea halofo ea motsoako oa marinade ho sekotlolo se seng ho se sebelisa bakeng sa ho ntša litlhapi. Kenya catfish ho ea sekotlolo sa pele 'me u tsamaee ka metsotso e 15. Tlatsoana le ho lahla marinade e sebelisitsoeng. Tlanya likoti holim'a mohaho o nang le oli o nang le oli. Li-inchese tse 4 tse tsoang mohloling o chesang mocheso, tse nang le sekotlolo se seng sa marinade, ka metsotso e ka bang 3 ka lehlakoreng le leng, kapa ho fihlela nama ea litlhapi e fofa habonolo ha e lekoa ka moforomo le mocheso o ka hare ho fihla ho 145-150 likhato tsa F.
Etela tlhapi hanngoe hanngoe nakong ea ho pheha
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 671 |
| Total Fat | 28 g |
| Fat Satated | 7 g |
| Fat Unsaturated | 16 g |
| Cholesterol | 189 mg |
| Sodium | 1,727 mg |
| Li-carbohydrate | 17 g |
| Fiber Fiber | 6 g |
| Liprotheine | 68 g |