Li-Recipes tse potlakileng le tse bonolo
Li-fillets tsa tlhapi li bonolo ho pheha. Tatso e bonolo e thabisa motho e mong le e mong, 'me e ka fetoha mokhoa oa ho pheha. Ho sa tsotellehe hore na u ruruha, cheka, grill, poach, microwave kapa ho pheha litlhapi tsa tlhapi, u tla fumana lipepe tse monate mona tse qalang ka lihlopha tsa tlhapi 'me li tla lula li le metsotso. Boloka liofisi tse fokolang kahare ea hau bakeng sa li-weekend tse tšoarehileng. Tšoaea feela litlhokoana tse nang le serame metsing a batang ka metsotso e ka bang 10 'me u tla be u loketse ho pheha.
Litlhapi ka tlhaho li phahame ka liprotheine le li-vithamine tsa B le mafura a tlaase. Hangata li-fillets li rekisoa ka serame, empa haeba u reka tse ncha, etsa bonnete ba hore u etsa 'sniff test'. Litlhapi ha lia lokela ho fofonela 'fishy', empa li letsoai tse hloekileng le tse nyenyane. Li-fillets e lokela ho ba tse boreleli, tse mongobo le tse feteletseng, 'me nama e lokela ho ba e tiileng le e nang le mebala. Sebelisa tlhapi e hloekileng pele ho letsatsi kapa tse peli tsa theko, kapa u qete likhoeli tse tšeletseng, u etsa bonnete ba hore u phuthela 'me u tšoaee hantle ho sebelisa thepa e bolokehileng ea lehare.
Litlhapi li arotsoe ka har'a 'tlhapi' le metsi a 'metsi a letsoai'. Litlhapi tsa metsi a hloekileng li kenyeletsa trout, liphaka, lipale le li-bass. Litlhapi tsa metsi a letsoai li kenyelletsa li-cod, flounder, blue, le orange. Li-direpepe tsena li letsetsa li-fillets tse se nang letho le tse se nang letlalo tse ka etsang 1/2 cm, e 'ngoe le e' ngoe e le boima ba li-ounces tse 6. Ntho e 'ngoe e sebelisoang ke litlhapi tse se nang bokooa le tse se nang letlalo e tlameha ho ba li-ounces tse 5 ho isa ho tse 8. U ka sebelisa mefuta e mengata ea litlhapi tse bonolo, tse mosoeu litlhapi tsena.
U se ke ua feta holim'a lihlopha tsena tse majabajaba tsa litlhapi. Li-fillets li phehoa feela ho fihlela li fola; kenya fereko nthong ebe o sotha ka bonolo. Nama e tla tla habonolo habonolo, empa e sa ntsane e shebahala e le mongobo 'me e e-na le mahlahahlaha feela. Molao o tloaelehileng ke ho pheha litlhapi metsotso e 10 ka bophara ba lisenthimithara. Hopola ho tšoara liphoofolo joaloka nama e 'ngoe le e' ngoe, ho latela litaelo tsa polokeho ea lijo.
Sena se bolela ho hlatsoa matsoho, lisebelisoa le marulelo a hau ka metsi a futhumetseng ka mor'a hore u kopane le litlhapi tse tala.
U ka nka sebaka sa saalmon kapa li-tuna bakeng sa litlhapi tse tšoeu ho li diresepe tsena haeba u ka rata. Hopola ho ithabisa ka kichineng 'me u leke litlolo tse u ratang haholo ha u ntse u pheha. Le ho thabela lipepe tsena tse bonolo le tse monate.
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