Ena ke recipe e nang le litlhapi tse nang le litlhaku tse nang le litlhapi tse ngata tse nang le haddock kapa cod, li-seasoning, botoro, litapole le lihoete, hammoho le onion le lisebelisoa tse ling.
K'hasepe ena e sebelisa li-fishdock tlhapi ea ho tšoasa litlhapi, empa ho khetholla ha eona ho ka etsoa ka pola, kofi kapa tlhapi e tšoeu e tšoeu.
U ka boela ua romela liiee ka li-bacon drip ho e-na le botoro 'me u khabise le li-baconated bacon.
Seo U tla se Hloka
- 1 lik'hilograma tse peli tse nang le li-ponto kapa li-cod (tse ncha kapa tse nang le serame)
- 1 seno kana moro
- 1/2 teaspoon letsoai
- pepere e ntšo ea lefatse
- 1/4 teaspoon paprika e monate
- Lik'hilograma tse 1 1/2 litapole (ho tlotsoa le ho qhibiliha, hoo e ka bang 1/2-inch)
- 3/4 likotlolo tsa likotlolo (tse hlalositsoeng)
- 1 eiee e nyane (e khaoletsoeng hantle)
- 2 tablespoons botoro
- Dipole tse peli tse phofo e nang le morero
- Likopi tse 2 lebese
- Ho khabisa: Parsley e hahiloeng kapa li-chives tse ncha
Kamoo U ka e Etsang
- Khaola lihlopha tsa tlhapi ka likotoana tse nyane; beha ka thōko.
- Ka sekotlolo se seholo se nang le saupa kapa sefate sa Madache , kopanya moro oa khōhō, li-seasoning, litapole le lihoete. Pheha, e koahetsoeng ka metsotso e ka bang 8 ho fihlela meroho e le bonolo. Kenya litlhapi mme u phehele ka metsotso e meng e 8.
- Ho sa le joalo, ka sekotlolo sa seaplane, sauté eiee ka botoro ho fihlela hamonate. Hlohlelletsa phofo ho fihlela e kopantsoe hantle. Butle-butle eketsa lebese, susumetsang kamehla. Tsoela pele ho pheha le ho pheha ho fihlela o teteaneng.
- Kenya motsoako oa lebese le teteaneng meroho e phehiloeng le litlhapi; tsoela pele u pheha metsotso e ka bang 5 ho ea ho e 10, u susumetsa khafetsa.
- Hloekisa tlhapi ea tlhapi e entsoeng ka parsley kapa chives.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 448 |
| Total Fat | 14 g |
| Fat Satated | 7 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 123 mg |
| Sodium | 990 mg |
| Li-carbohydrate | 35 g |
| Fiber Fiber | 4 g |
| Liprotheine | 43 g |