Litlhapi Tse Hatsitsoeng ka Letlalo

Litlhapi tsena tse bonolo tse apehiloeng li na le li-flakes tse bolaeang. Ke eketsa parsley ho ea ho li-flakes tsa poone ebe ke li lahlela ka botoro pele kea baka. Ke tsela e bonolo le e monate ea ho lokisetsa litlhapi.

Seo U tla se Hloka

• 1 lik'hilograma tse nang le litlhapi tse teteaneng, tse fokolang ka thōko
• 1/4 senoelo sa onion e entsoeng
• 1 clove garlic, minced
• 2 tablespoons botoro
• 1/2 teaspoon e omisitsoe tarragon, e sithabetseng
• 1/4 teaspoon e omisitsoeng
• thyme , e sithabetseng
• pepere
• 1/4 senoelo sa likhase tsa poone, tse sithabetseng, tse akhotsoeng ka khaba e le 'ngoe ea botorate e qhibilihisitsoeng
• 1 teaspoon e ncha e entsoeng ka parsley
• letsoai la kosher le pepere e ncha e mongobo

Kamoo U ka e Etsang

1. Hala sekepe ho 450 F (230 C / Khase 8).
2. Ho tlosa sejana se sa tebang sa ho baka ho tlisa litlhapi ka lehlakoreng le leng.
3. Beha letšoao la litlhapi ka lijo tse lokisitsoeng tsa ho baka.
4. Ka skillet kapa saute pan holim'a mocheso o tlase mocheso, pheha eiee le konofolo ka likhaba tse 2 tsa botoro ho fihlela ha u le bonolo. Hlohlelletsa thyme le tarragon mme u phehele metsotso e 1 e telele.
5. Apare motsoako oa setlama le botoro holim'a litlhapi tsa litlhapi.
6. Ka sekotlolo se senyenyane, kopanya li-cornflakes tse sithabetseng ka botorate e qhibilihisitsoeng le parsley.

1. Holimo le li-crumbs tse natefetsoeng ka peō 'me u fafatsoe ka letsoai la kosher le pepere e ncha e mongobo.
2. Tlatsoa ka ontong ea preheated ka metsotso e 12 ho isa ho e 15, kapa ho fihlela litlhapi li fofa habonolo ka fereko. Li-fillets tse nyenyane haholo li ka 'na tsa nka nako e seng kae. hlahloba bohareng ba litlhapi ka fereko. Li-flakes li lokela ho arohana ka bolokolohi.
3. Sebeletsa tlhapi ena ka li-wedges tsa lemon, litapole kapa raese le meroho e chesitsoeng.

Likhotho tse ling:

Sebelisa haddock, cod, pollock, catfish, tilapia, kapa tlhapi e 'ngoe e bonolo, e soeufetseng ka tsela ena e bonolo.

Sebeletsa litlhapi ka litapole tse halikiloeng, litapole tse halikiloeng, kapa raese. Bakeng sa meroho e lehlakoreng, ke rata broccoli kapa lierekisi tsa steamed. Bakeng sa ponahalo e khahlehang le ea mahlahahlaha, sebeletsa litlhapi tse halikiloeng holim'a bethe ea lierekisi tse hloekileng .

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	225
Total Fat	7 g
Fat Satated	4 g
Fat Unsaturated	2 g
Cholesterol	15 mg
Sodium	137 mg
Li-carbohydrate	34 g
Fiber Fiber	8 g
Liprotheine	9 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.)