Litlolo tsa kokonate le mango li tla isa tafoleng ea hau ea lijo tsa mantsiboea ho ea mongobo. Litlhapi tsena tsa tlhapi tsa tlhapi li na le khanya ea kokonate ea lerootho 'me e na le mango salsa e khathollang. Kokokonate e eketsa monate ha ho ntse ho e-na le phofo ea curry e nang le tatso e rarahaneng mme mohlomong e le mocheso.
Ho molemo hore u sebelise tlhapi e tšoeu e tiileng bakeng sa risepe ena, e kang bosoeu, halibut, cod kapa mabōpo a leoatle, 'me u netefatse hore mango ea hau e butsoitse. Haeba ho phunya le ho khaola mango ho ipaka e le phephetso, u ka khaola mango le peel e tiileng, e slicing haufi le sekoting, e bōpa likarolo tse 4. Etsa hore karolo ea 'mele oa mango e be ka likotoana - ntle le ho phunyeletsa kahare - ebe o fetisa karolo "ka hare-ntle," e sututsa nama ka ntle ho peel. Matha thipa pakeng tsa nama le ho tlosa li-cubes tsa mango.
Seo U tla se Hloka
- Bakeng sa Salsa ea Mango:
- Mango e 1 e butsoitseng (e hlabang le e ntle)
- 1/4 senoelo se oiee o bofubelu (khabeloa e khaotsoe)
- Mokeli oa 1/2 lime
- 1/4 senoelo sa pepere e khubelu (e khaoletsoeng hantle)
- 1 tablespoon asene
- 1 tablespoon tsoekere
- 1 tablespoon oli ea limela
- 2 tablespoons e hloekileng cilantro (ka majoe a chopped)
- 1/2 teaspoon
- phofo ea curry
- Etsa letsoai le pepere ho latsoa
- Bakeng sa Li-Fillets:
- 1 senoelo se monate coconut (shredded)
- Litlhapi tse 4 tse tšoeu tse tšoeu tse kang tšoeu)
- 2/3 senoelo sa phofo eohle (e arotsoe)
- 1/2 teaspoon komine
- 1 phofo ea teaspoon curry
- 1/2 teaspoon letsoai (kapa ho latsoa)
- 1/2 teaspoon pepere fatše (kapa ho latsoa)
- 1 lehe
- 2 tablespoons oli ea mohloaare
- 2 tablespoons botoro
Kamoo U ka e Etsang
- Lokisa mango salsa: Hloekisa mango, eiee, lero la lime, pepere e khubelu, asene, tsoekere, oli ea limela, cilantro le curry phofo ka sekotlolo. Salsa ea selemo le letsoai le pepere ho latsoa. Beha ka thōko.
- Beha li-flakes tsa kokonate ka mokhoa oa phepo ea lijo le mokokotlo ka bokhutšoaane, ho fihlela ba batla ba halefile haholo. Eketsa phofo ea 1/3 ea komoro, komini, phofo ea curry, letsoai le pepere le mokokotlo oa ho kopanya. Fetisetsa motsoako ho sefate se sa tebang.
- Ka sekotlolo se senyenyane, whisk lehe le metsi a 1 a thispone. Beha phofo e setseng ea 1/3 ea kopi sekoteng sa bobeli.
- Tlosa li-fillets pele ho phofo e hlakileng (ho thothomela ho feteletseng), ebe u le motsoako oa mahe (ho tlohela ho tlola ho hongata), 'me qetellong u kopane motsoako oa kokonate, ho koahela mahlakore ka bobeli ka ho feletseng.
- Hala oli ea mohloaare le botoro ka har'a skillet holim'a mocheso-mocheso o phahameng. Etsa li-fillets ho fihlela li soeufala ka mahlakore ka bobeli ebe li phehoa ka hare, metsotso e ka bang 2 ho isa ho e 3 ka lehlakoreng le leng.
- Sopo salangoana ea mango salsa ka 'ngoe le ho sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1338 |
| Total Fat | 28 g |
| Fat Satated | 12 g |
| Fat Unsaturated | 12 g |
| Cholesterol | 67 mg |
| Sodium | 1,083 mg |
| Li-carbohydrate | 290 g |
| Fiber Fiber | 5 g |
| Liprotheine | 6 g |