Tlhahiso ena bakeng sa halibutse e sephara e nang le veine e khubelu e ka etsoa ka saalmon, snapper kapa litlhapi tse ling tse tšoeu, empa ho nkoa ha halibut ho hlile ho alima chelete. Khetha li-filetsane tse teteaneng (1 ½ ") bakeng sa risepe ena. Leqhoa le ka etsoa pele ho nako hobane le boloka hantle (le boloka ka senoelong sa khalase e sa khabeng), e leng se etsang hore e be khetho e babatsehang ea ho ithabisa.
Seo U tla se Hloka
- 4 halibut filets, e leng li-ounces tse 5 ka 'ngoe, e le letlalo
- Letsoai la leoatle le pepere e ncha
- 1 teaspoon e omisitsoeng ea herbs ea provence (provencal setlama sa setlama se nang le monate, thyme, basil, fennel, rosemary le / kapa lavender)
- 1 tablespoon oli ea mohloaare
- 2 tablespoons bonolo sebaka sa mahe a linotši kapa tsoekere e tsoekere
- Shallot e khaola ka halofo
- 1 lekhasi le leholo la bay
- 1 rosemary sprig, bolelele ba lisenthimithara tse 2½
- Likotlolo tse 2 1/2 tsa veine e khubelu e ntle, e kang pinot noir kapa cabernet sauvignon
- 1/2 senoelo se matla
- meroho ea limela kapa
- moro oa kana
Kamoo U ka e Etsang
- Lokisa moriana: Beha mahe a linotši, li-shallot, leaf leaf, rosemary sprig, veine e khubelu le moro ka sekotlolo se senyenyane se nang le sesepa sa tšepe.
- Tlisa motsoako ho pheha, o susumetsa ka linako tse ling.
- Fokotsa mocheso ho isa bohareng, 'me u tsoele pele u pheha, ho fihlela mokelikeli o fokotsehile ho 1 senoelo le liaparo ka morao ea khaba.
- Lahla rosemary, leaf leaf, le shallot. (Sena se etsa hoo e ka bang senoelo se le seng, phepo e lekaneng bakeng sa li-servree tse 8-10. Lefatsi la Leftover le tla boloka libeke tse 2 sehatsetsing.
- Ha mongobo o ntse o pheha, nako ea li-filebutse tsa halibut ka holimo le ka tlase ka letsoai leoatleng, pepere le litlama.
- Etsa oli ea mohloaare ka sesepa kapa sesebelisoa se boima-tlaase skillet (kapa habobebe oli ea setofo se holimo) ka holim'a malakabe a maholo.
- Beha li-filets holimo ka tlas'a skillet, 'me u phehe metsotso e 7, ho fihlela khauta e tebileng.
- Etsa lehlakoreng le letlalo la letlalo ebe u pheha metsotso e 6-7 ho feta, ho fihlela mahlakore ka bobeli a le khauta 'me litlhapi li phehoa feela.
- Li-filets tsa lipoleiti le li-drill le Sauce ea ho Fokotsa Li-Red Wine.
- Bokella li-sprigs tse ncha kapa li-parsley tsa Italy.
Copyright 2009 ke Jen Hoy
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 348 |
| Total Fat | 6 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 85 mg |
| Sodium | 287 mg |
| Li-carbohydrate | 13 g |
| Fiber Fiber | 1 g |
| Liprotheine | 33 g |