Kakaretso ena e bonolo bakeng sa ma-mahi-mahi a nang le lime marinade e etsa hore ho be le lijo tse futhumetseng tsa leholimo. Ha u batla ntho e potlakileng, e bonolo le e monate-ka mantsoe a mang, ha u batle ho ba makhoba kiching e chesang-sejana sena se sebetsa hantle feela ka mokokotlo.
Mahi-Mahi ke mefuta ea dolphin, le hoja e sa lokela ho ferekanngoa le dolphin e thabisang ea liphoofolo tse jang metsi ka mohatla oa eona, e hohelang. Ha e le hantle, tlhapi ena e ne e bitsoa dolphin ho fihlela ba Hawaii ba etsa qeto ea hore ba lokela ho khetholla pakeng tsa mefuta e 'meli. Ka nako eo, ba ile ba reha phetolelo e ka jeoang mahi-mahi.
Litlhapi tsena li tsoaletsoe metsing a tropike le a mongobo. Ba le molemo ka ho fetisisa ka May, le hoja ba fumaneha-ebile ba le molemo haholo-ho tloha bohareng ba selemo ho fihlela qetellong ea lehlabula.
Seo U tla se Hloka
- 4 (li-ounise tse 6) li-fillets mahi-mahi
- 2 tablespoons lero la lime (e ncha)
- 2 cloves konofolo (chopped hantle haholo)
- 1 teaspoon oregano (e omisitsoeng)
- 1/2 teaspoon khine (fatše)
- 2 tablespoons oli ea oli ea mohloaare (e sa tsoa nyaloa)
- Ho ikhethela: splash veine e tšoeu (omileng, e be ea seatla se bulehileng)
- 1/2 teaspoon letsoai (leoatle)
- 1/2 teaspoon pepere e ntšo (e ncha fatše)
- 1 tablespoon oli ea mohloaare (kapa oli e entsoeng ka letsoho)
- 1 sekhahla sa metsi (seholo, li-stems li tlosoa)
- 2, tomate (sliced thinly)
- Lihloaare tse 12 tse tala (Sepanishe kapa Cerignola)
- 1 lime (khaola ka wedges)
Kamoo U ka e Etsang
- Beha letšoao la litlhapi ka sejana sa ho baka se nang le mahlakore a mabeli.
- Ka sekotlolo se senyenyane, hlakola hammoho lero la lime, konofolo, oregano, komine, oli ea mohloaare le veine.
- Tšela motsoako oa marinade ka holim'a litlhapi, o retelehela ho liaparo. Koahela 'me u tsamaee ka metsotso e 30.
- Tlosa li-fillets ho marinade 'me u fafatse litlhapi ka letsoai le pepere.
- Ka har'a skillet e mahareng, sopho e entsoeng ka mofuthu oa oli ea mohloaare ho feta mocheso o phahameng. Eketsa litlhapi 'me u soeufatse li-fillets ho fihlela li le bohareng (ka metsotso e 4 ho ea ho e 5 ka lehlakoreng le leng).
- Arola watercress har'a lipoleiti tse 4. Lokisetsa likhae tsa langa le le lej, mehloaare, le lime ka lebenkele ka seng. Beha sesepa holim'a metsi a metsi mme u sebetse.
Litlhahiso le Phapang
Haeba ho chesa haholo ho qabella ka kichineng, pheha li-fillets ka mokotla o ka ntle ka mocheso o phahameng. Li behe ka lehlakoreng le tlaase le grill ka metsotso e ka bang 5 kapa ho fihlela o ka phahamisa furu ntle le ho khomarela grill. Hlakola li-fillets ka bonolo 'me u phehele metsotso e meng e 5 ka lehlakoreng le leng.
Ho sa tsotellehe hore na u lokisetsa mahi-mahi setofong kapa ka grill, itlhokomele hore u se ke ua e tlōla. Ena ke litlhapi tse ling tse mafura, empa e ntse e tla omella haeba e noa haholo.
Litlhahiso tsa Tšebeletso
Cilantro pesto , salsa verde , kapa Romesco sauce ke litlhapi tse kholo bakeng sa sejana sena se bonolo. Spoon leha e le ofe oa bona ka mor'a hore u li hlophise ka lipoleiti.
Litlhapi tsena li monate ha li sebelisoa ka li- guacamole kapa tsa salsa cruda le li-tortilla chips. U ka boela ua e leka ka seropa se halikiloeng, poone e nang le mouoane ka sekoting, poone e entsoeng ka Mexico, kapa salate ea lijo-thollo .
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 672 |
| Total Fat | 24 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 13 g |
| Cholesterol | 0 mg |
| Sodium | 109 mg |
| Li-carbohydrate | 76 g |
| Fiber Fiber | 47 g |
| Liprotheine | 70 g |