Ena ke tsela e ntle ea ho fumana litlhapi tse halikiloeng ho tloha ka grill ea hau ntle le ho sebelisa oli e ngata. Etsa bonnete ba hore o sebetsana hantle le lihlopha tsena ka hloko hore seaparo se lule se le teng.
Seo U tla se Hloka
- Litlhapi tse 4 tsa tlhapi (cod, snapper e khubelu , joalo-joalo)
- Likotlolo tse 2 (475 mL) litapole tse patisitsoeng hang-hang
- 2 tablespoons (30 mL) botoro, e qhibilihisoa
- 2 tablespoons (30 mL) lero la lemone
- 1 tablespoon (15 mL) oli ea mohloaare
- 2 cloves konofolo, minced
Kamoo U ka e Etsang
1. Preheat grill 'me u etse bonnete ba hore u na le grate e hloekileng haholo ea ho pheha.
2. Kopanya botlolo e qhibilihisitsoeng, lero la lemone, oli ea mohloaare le konofolo sebakeng se sa tebang. Koahela litlhapi tse ngata ka botoro le motsoako oa li-flakes tsa liaparo.
3. Koahela sesepa se seng le se seng sefateng sa aluminium le sebakeng sa mohoete o chesang. Oli ea ho pheha grate le grill metsotso e 6 ho isa ho e 8, e fetola hang. Tlosa ha o etsoa (mocheso o ka hare oa bonyane likhato tse 145 F).
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 223 |
| Total Fat | 10 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 34 mg |
| Sodium | 73 mg |
| Li-carbohydrate | 25 g |
| Fiber Fiber | 2 g |
| Liprotheine | 11 g |