Lentsoe " plah KEE" ka Segerike le sebelisetsoa ho hlalosa sejana se atisang ho phehoa ka oli ea mohloaare, tamati le meroho. Ka mohlala, u ka ba le mokhoa oa linaoa "oa plaki" (o bitsoang li-Gigandes plaki) kapa, tabeng ena, lebokose la litlhapi le apehiloeng. (Fish in Greek ke Psari, e bolelang SAH-ree.)
Recipe e sebetsana hantle le tlhapi e tšoeu e tiileng - cod, tilapia, halibut, haddock kapa mofuta ofe kapa ofe oo u ka ba le oona. Hape ho tsoa hantle ha o sebelisa panko breadcrumbs, e leng bohobe bo tšoeu bo nang le bohobe bo bobebe bo tloaelehileng ba Asia lijo empa hona joale bo atile haholo ho pheha Bophirimela. Ba na le 'mele o mong ho feta li-breadcrumbs tsa motheo mme ba tla hlahisa sephetho sa krispi. Ntle le moo, o ka etsa li-breadcrumbs tsa hao ka ho beha bohobe bo lekaneng ba letsatsi le le leng ka mokhoa oa ho ja lijo le ho sebetsa ho fihlela fomu e nyenyane ea crumbs (pele e fetoha phofo).
Ena ke sejana se bonolo ho bokella 'me se hlahisa lijo tse monate empa tse le bonolo le tse phetseng hantle. E monate mocheso oa mohatsela kapa o bata. Sebeletsa ka lijo tse ling tsa feta cheese le bohobe bo bobebe ka lehlakore.
Seo U tla se Hloka
- 1/2 senoelo sa oli ea mohloaare
- 2 eiee e kholo (e tšesaane)
- 1 senoelo sa celery (sekoti)
- 2 ho ea ho 3 garlic cloves (minced)
- 5, tomate (plate le diced)
- 1 senoelo se entsoeng ka parsley (e entsoeng)
- 3 lbs. litlhapi tse tšoeu tse tšoeu (tse kang cod, halibut, tilapia)
- Dash letsoai
- Tlama pepere e ncha e mongobo
- 2 tsp. oregano e omisitsoeng
- 2 Lemons (e tšesaane)
- 3 tbsp lero la lero la lemone (e sa tsoa hatisoa)
- 1/2 senoelo se omileng veine e tšoeu
- 1/4 senoelo sa bohobe
- Panko e sebetsa hantle)
Kamoo U ka e Etsang
- Preheat oven ho 350 F.
- Hlalosa oli ea mohloaare ka skillet holim'a bohareng-mocheso o phahameng 'me u qhale eiee le celery ho fihlela u le bonolo, hoo e ka bang metsotso e 5. Eketsa konofolo 'me u leqe ho fihlela monko o monate, hoo e ka bang motsotso.
- Eketsa tamati e entsoeng ka majoe le parsley ho ea pan 'me u phalle ho fihlela metsi a mangata a kenngoa. Tlosa mocheso 'me u behe ka thōko.
- Beha letšoao la litlhapi ka pane e sa sebetseng ea ho baka kapa ea baker baker. Li qete nako ka letsoai le pepere ebe u fafatsa oregano mahlakore ka bobeli.
- Ka holim'a litlhapi li khomarela motsoako oa onion / celery / tamati 'me u koahele e' ngoe le e 'ngoe le tse peli kapa tse tharo tse tšesaane tsa lemon.
- Ka sekotlolo se senyenyane, kopanya lero la lemone le veine 'me u tšollele holim'a lihlopha tse kenngoeng ka letsoho le ka har'a pan.
- Ka holimo ho e 'ngoe le e' ngoe ea li-fillets tse nang le ho fafatsa li-breadcrumbs le ho eketsa li-crumbs ho metsi ka pan.
- Boea li-fillets li koahetsoe metsotso e 30 ho isa ho e 40 kapa ho fihlela litlhapi li fofa ka mokhoa o bonolo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 500 |
| Total Fat | 21 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 14 g |
| Cholesterol | 127 mg |
| Sodium | 609 mg |
| Li-carbohydrate | 24 g |
| Fiber Fiber | 5 g |
| Liprotheine | 52 g |