Re rata monate oa monate o monate o monate o nang le litlhapi tse bonolo tseleng ena e ikhethang bakeng sa mahe a linotši a linotši tsa orange. Ho bonolo le ho tsoteha ho lekaneng ho ea ho baeti ba bohlokoa.
Ena ke risepe e bonolo haholo ebile e phethahetse bakeng sa Lente hobane e na le tatso e kang ea selemo le ho ikutloa. U ka sebelisa li-seasonings tse ling mofuteng ona, tse kang basil, thyme, kapa marjoram sebakeng sa lehlaka la dill haeba u ka rata.
Seo U tla se Hloka
- Tablespoons tse 3 tsa lero la lamunu
- tsepamisa maikutlo (thawed)
- 1 tablespoon lero kapa oli e hloekileng
- Dipole tse 2
- motsoalle
- 1/2 teaspoon e omisitsoeng mofoka oa dill mane
- 1/8 teaspoon
- pepere e tšoeu
- 1/2 teaspoon letsoai
- 1/2 teaspoon orange
- khahla
- 1-1 / 2 lik'hilograma tse nang le li-ponto, li-arctic char, cod, kapa halibut fillets
Kamoo U ka e Etsang
1. Kopanya motsoako oa lero la lamunu, oli, mahe a linotši, mofoka o omisitsoeng o omeletseng, pepere e tšoeu, letsoai le lehlabula la lamunu, 'me u tšollele holim'a litlhapi ka lijo tsa khalase. Koahela 'me u khanye metsotso e 30. (U ka boela ua etsa sena ntle le ho hlabisa litlhapi; o li kopane le ho li hlanya le marinade.)
2. Tlosa litlhapi ho tloha sejana ebe o boloka marinade. Ho hlahisa kapa ho hlahisa litlhapi tse 4-6 "hole le mohloli oa mocheso (ebang ke ka mashala a mahareng kapa tlas'a mochini o chesang o chesang), ho retelehela ka hloko hang-hang 'me u kopanya marinade ho fihlela litlhapi li phehiloe ka ho feletseng ha li lekoa ka moforomo, hoo e ka bang tse 5 Metsotso e 10.
3. Haeba tlhapi e ka tlaase ho 1/2 "e teteaneng, o ka e roala ntle le ho etela, e etsang hore risepe e be bonolo haholoanyane! Lahla leha e le efe ea marinade e setseng mme u sebelise tlhapi hang-hang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 217 |
| Total Fat | 1 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 95 mg |
| Sodium | 389 mg |
| Li-carbohydrate | 15 g |
| Fiber Fiber | 0 g |
| Liprotheine | 35 g |