Mona ho na le sekhahla se seng sa tlhapi le litlhapi! Ho roala ka litapole tse tloaelehileng le ho apara ka setaliana tsa Mataliana ho eketsa ho senya le ho ts'oanela litlolo tsena tse tšoeu tsa litlhapi. Cod, haddock kapa pollock ke mefuta e loketseng ea litlhapi e ka sebelisoang ho risepe ena.
Hlokomela hore nako ea ho pheha e itšetlehile ka botenya ba li-fillets; Li-fillets tse 1-inch li nka metsotso e ka bang 8 ho isa ho e 10. Fetola nako ea hau ea ho pheha ka tsela e nepahetseng bakeng sa li-fillets tse matla kapa tse nyenyane.
Litlhapi Tse eketsehileng tsa Litlhapi Li-Recipe
- Baked Bakko Baked Fish
- Baked Sole With Mango
- Bakeddy Haddock Fillets A nang le Litlhōrō
- Baked Flounder kapa Sole le Lemon
Seo U tla se Hloka
- Boima ba lik'hilograma tse peli tsa litlhapi, tse kang cod kapa haddock
- 1/2 senoelo se lokiselitse salate ea Italy
- 1 senoelo se pshatlehileng litapole
- 1/2 senoelo sa Cheddar se bohale se khabileng
Kamoo U ka e Etsang
- Preheat oven ho 500 °.
- Koahela litlhapi ka ho apara salate. Beha sejana sa ho tloha ka tlotsitsoeng ka lehlakoreng le le leng, lehlakoreng le letlalo.
- Kopanya likhase tsa litapole le chisi; fafatsa holim'a litlhapi. Bake metsotso e 10 ho isa ho e 15, kapa ho fihlela litlhapi li fofa habonolo ha li lekoa ka fereko.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 263 |
| Total Fat | 8 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 105 mg |
| Sodium | 480 mg |
| Li-carbohydrate | 9 g |
| Fiber Fiber | 0 g |
| Liprotheine | 37 g |