Lefu lena le monate la saalmon le etsa lijo tse monate tsa lijo tsa motšehare kapa lijo tsa motšehare tsa mantsiboea, 'me ho lokisetsa ho bonolo ho feta kamoo u ka nahanang kateng. Haeba o rata dill mane le saalmon, ikutloe u lokolohile ho nka sebaka sa parsley e ncha ka dill mane.
Le hoja phefumoloho e na le mahe a mabeli feela, e hlaha hantle ebile e le airy. E-ba le bonnete ba hore o tla sebeletsa casserole ka potlako, hobane e tla khetholla hang ha e tsoa ka ontong.
Seo U tla se Hloka
- 1 (o-ounce e 16) e na le saalmon (e pakiloeng)
- Mahe a maholo a mabeli
- Dipole tse peli tse phofo e nang le morero
- 2 tablespoons botoro
- 1 senoelo sa lebese
- 2 tablespoons ka parsley (e ncha, e qhibililoe)
- 2 tablespoons chives (a hloekileng, a koetsoe) *
- Dash nutmeg
- 1/2 teaspoon letsoai
- Pepere
Kamoo U ka e Etsang
- Hala sekepe ho 325 F.
- Penta e khanyang e le 1 1/2-quart casserole.
- Hlatsoa salmon 'me ue hlahise habobebe. Hlalosa letlalo leha e le lefe la letlalo le masapo a maholoanyane. Beha ka thōko.
- Arola mahe; beha ba makhooa ka thōko.
- Otla likhase tsa mahe ka sekotlolo se senyenyane ebe o beha ka thōko.
- Qhibiliha botoro ka sekotlolo se seholo ka mocheso o tlaase; tsosa ka phofo. Pheha, e hlohlelletsang, ka metsotso e 2.
- Butle-butle eketsa lebese ho phofo le motsoako oa botoro, o tsosang kamehla. Tsoela pele ho pheha ho fihlela mongobo o lemeletse, o hlohlelletsa khafetsa.
- Eketsa ka 1/4 senoelo sa motsoako o chesang ho li-yolk tsa lehe, ebe o khutlisetsa motsoako oa egg yolk ho le mongobo, o tsosa kapele ho kopanya.
- Eketsa parsley, chives, nutmeg, letsoai le pepere. Hlohlelletsa ka saalmon e tsitsitseng.
- Otla mahe a makhooa ho ea litlhōrōng tse thata; u se ke ua tlōla tekano. Li lokela ho ba tse khanyang le tse tiileng 'me ha lia lokela ho bonahala li omme.
- Ka bonolo o kenyetse makhooa a mahe a motsoako oa salmon ebe o fetisetsa motsoako ho casserole e lokisitsoeng.
- Boha ka metsotso e 50 ho isa ho e 60, kapa ho fihlela e le putsoa le khauta 'me u behe. U se ke ua bula monyako oa kolobe ho fihlela e shebahala.
* Haeba o se na li-chives, eketsa ka 1 tablespoon ea khase e nang le boea bo nang le moriri.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 339 |
| Total Fat | 19 g |
| Fat Satated | 7 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 142 mg |
| Sodium | 371 mg |
| Li-carbohydrate | 15 g |
| Fiber Fiber | 1 g |
| Liprotheine | 26 g |