Keletso ena e "monate le e bolila" e tsoa Eastern Chaena. Ho molemo ho sebelisa "tlhapi e tšoeu" joaloka cod, haddock, sea bass kapa monkfish. Ke rata ho sebelisa monkfish ho etsa mofuta ona oa lijo kaha monkfish ha e monate feela empa sebopeho se phethehile ho seha 'me sebopeho se tiile ho feta mefuta e meng ea litlhapi. Sena se bolela hore ha o se o phehile litlhapi o ke ke oa fetoha mushy kapa flaky. Hape e ke ke ea omella e le hore o tle u ka latsoa lero le monate la tlhapi ka mor'a hore e tebile haholo. Empa haeba u sa khone ho tšoara monkfish kapa u se ke ua e rata u ka khetha ho e 'ngoe ea litlhapi tse ling ho tloha holimo, ho fihlela ho uena feela.
Bakeng sa risepe e monate le e bolila, u ka latela kakaretso ena ka ho feletseng kapa ho seng joalo, u ka sheba sehlooho se seng " sauce e monate le e bolila ". Sehlooho sena se na le mefuta e meraro e fapaneng ea diresepe tse monate le tse bolila tsa meroho.
Ka lebaka la kemiso ena e amanang le ho pheha ka ho teba, ha u sa tsebe hantle hore na u ka etsa'ng ho sheba sehlooho se reng " Tlhahiso ea Deep Cooking Cooking in Chinese Cooking ". Ka kopo e-ba hlokolosi haholo ha u ja lijo tse tebileng.
U ka fetola meroho kapa tholoana e eketsehileng kamoo u lakatsang kateng, joalo ka phaenapole, mebala e fapaneng ea pelepele, liropole tse ling, liiee, joalo-joalo.
Seo U tla se Hloka
- Li-fillets tse likete tse 1 tsa tlhapi (tse kang cod, haddock, kapa bass)
- Li-ounces tse 4 (lierekisi tsa lehloa)
- 1 pepere e khubelu ea bell
- 1 ginger e kopantsoeng (e hahiloeng ka khase)
- 2 tablespoons e tala eiee (chopped diagonally)
- Likopi tse 2 ho isa ho tse 4 oli (bakeng sa ho teba)
- Bakeng sa Marinade:
- 1 teaspoon letsoai
- 1 e kholo e tsoeu ea lehe
- 1 tablespoon cornstarch
- Bakeng sa Sauce:
- 1 seno kana moro
- Khanya ea 1 e khanyang
- soy sauce
- 1 tablespoon veine ea raese ea veine (kapa sherry e omileng)
- Tablespoons tse 2 tsa tamati
- 3 tablespoons asene ea raese (kapa veine e khubelu kapa e tšoeu)
- 3 tablespoons tsoekere
- 1 tablespoon cornstarch (e kopantsoeng le litepisi tse 2 tsa metsi)
Kamoo U ka e Etsang
- Hlatsoa litlhapi tseo le ho li omella. Khaola libaleng tse 2-inch. Eketsa litlhapi lisebelong tsa marinade, u sebelisa menoana ea hao ho kopanya lijoana le ho eketsa mokokotlo oa limela. Tsamaea litlhapi ka metsotso e 15.
- Ha litlhapi li ntse li sesa marang-rang, lokisa moriana le meroho. Ka sekotlolo se senyenyane, kopanya moro oa kana, moriri oa soya, veine ea veine kapa sherry, pasate ea tomate, asene le tsoekere. Ka karolong e ka thoko e nyane, qhaqha cornstarch ka metsing.
- Blanch lehloa la lehloa metsing a belang ho fihlela li fetoha tala e khanyang. Lula ka bokhutšoanyane metsing a batang. Hlatsoa ka botlalo. Khaola pepere ea tšepe ka halofo, tlosa peo 'me u kene ka likotoana.
- Hala oli ho pakeng tsa likhato tse 360 le 370 Fahrenheit. Kenya likotoana tsa tlhapi tse tsamaeang ka marine. Ho teba haholo ho fihlela e le sootho. Tlosa le ho lata lithaole tsa pampiri.
- Tlosa oli eohle ea likhabapo tse 2 ho tloha ho wok. Kenya ginger le e tala eiee 'me u hlohlelletse ho fihlela ho monko o ka bang metsotsoana e 30. Kenya lipere tsa lehloa. Hlahloba ka nakoana mme u kenyepelepelepele e khubelu ea tšepe.
- Pusisa meroho ho fihlela mahlakoreng a moahi mme u kenye moriri bohareng. Tlisa ho pheha. Kenya motsoako oa cornstarch le metsi, o hlohlelletsang ho ntša. Sebeletsa litlhapi ka platter, tse koahetsoeng ka mongobo o monate le o bolila le meroho.
E hlophisitsoe ke Liv Wan
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 167 |
| Total Fat | 1 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 42 mg |
| Sodium | 520 mg |
| Li-carbohydrate | 16 g |
| Fiber Fiber | 1 g |
| Liprotheine | 22 g |