Ena ke recipe ea tagin ea khale ea Moroccan fish mqualli le litapole, tamati le pelepele. Bakeng sa tatso e ntle, lumella nako ea tlhapi hore e tsamaee.
Mqualli ke lentsoe le bolelang li-sauces tse entsoeng ka ginger, safrone le oli. Mona, leha ho le joalo, ts'ebeliso e eketsehileng ea ts'eso e tlisoa ke lilamunu tse ncha kapa tse bolokiloeng , mehloaare le marinade ea Morocco e bitsoang chermoula.
Ho ka sebelisoa tlhapi leha e le efe e tiileng, e teteaneng - khaola kapa e phethehile-empa likaroloana tsa mosebetsi oa congel e molemo ka ho fetisisa hobane ho na le masapo a seng makae ao u ka sebetsanang le 'ona tafoleng. Swordfish, Dorado, libaka tse kholo tse hlollang le tsa leoatle ke liqeto tse ling tse ntle.
Hape, leka tlhahiso ena ea tlhapi ea tlhapi e phehiloeng .
Seo U tla se Hloka
- Tlhapi e tiileng ka lik'hilograma tse 1 kapa eel ea leoatle, e phethehileng kapa e teteaneng kapa li-steaks
- Batch 1
- chermoula marinade
- 2pelepele e hlabang, 'mala leha e le ofe
- 1/3 senoelo sa oli ea mohloaare
- 1 eiee e khōlō, khaola ka meketeng (ka khetho)
- 1 rantipole kapa celery stalk, khaola ka lithupa tse tšesaane
- 2 litapole tse kholo, khaola liphae tse tšesaane
- 1 ginger ea teaspoon
- 1 teaspoon letsoai
- 1/2 pepere ea pepere
- 1/2 teaspoon turmeric
- Hlatsoa lisebelisoa tsa safrone, li phunyeletse
- Tamati ea 2 kapa e 3, e lekaneng le ho khaola lilae tse tšesaane
- 1 lemon e ncha, khaola liphaebe tse tšesaane kapa 1
- lemon e bolokiloeng , e arohaneng
- Lihloaare tse khubelu tse bofubelu
- Letsoai le pepere
Kamoo U ka e Etsang
Etsa Curmoula le Roast Peppers
- Etsa mormoula marinade. Sebaka sa metsi le refrigerate halofo ea chermoula, 'me u kopanye halofo e setseng le litlhapi.
- Koahela litlhapi le refrigerate, u li lumelle hore li tsamaee lihora tse peli kapa bosiu bo le bong.
- Hula pelepele , ebola le ho e limela, 'me u li khaole. Kapa, ho feta moo, tšela pepere e tala ka meketeng. Beha ka thōko.
Etsa Tagine
- Tšela oli ea mohloaare ka lebokoseng, 'me u abele lilae tsa onion ka tlase. Criss-tšela celery kapa karate e khomarela bohareng ho etsa bethe bakeng sa litlhapi.
- Kopanya likaroloana tsa litapole ka ginger, letsoai, pepere, turmeric le safrone, 'me u hlophise litapole ho pota-pota moeli oa tagine. Ka holim'a litapole le likhae tsa langa le le lej, joale u aba li-chermoula tse boloketsoeng ka meroho.
- Eketsa litlhapi le marinade ea eona ho ea bohareng ba tagine, 'me u hlophise lihlopha tsa pepere holim'a litlhapi ka mokhoa oa ho khabisa. Hlobisa tagine ka lemon le mehloaare, 'me u fafatse letsoai le pepere holim'a tsohle.
- Koahela tagine mme u phehe ka tlase ho mocheso o mofuthu bakeng sa lihora tse 1 ho isa ho tse 1, kapa ho fihlela tlhahlobo ea litlhapi le litapole e etsoa. Fokotsa moriana haeba ho hlokahala ho fihlela o le motenya haholo mme haholo-holo oli. (Haeba u ikutloa hore ho na le metsi a mangata ka ho fetisisa ho tagine, ho bonolo ho noa mongobo ka pan ho e fokotsa, 'me u tšollele mongobo hore o khutlisetse tlhapi pele o sebeletsa.)
- Sebeletsa tagine ka kotloloho ho tloha sejaneng seo se phehiloeng ka sona, ka bohobe ba Moroccan bakeng sa ho hlophisa tlhapi le sauce.
Li-recipes tsa setso
Ka tloaelo, metsoako e khabisoa ka tagine kapa skillet e tebileng, ebe e pheha ka mollo kapa setofo. Karolong e ka leboea ea Moroko, litlhapi tse kang tsena li lokiselitsoe ka tagras, ho pota-potiloe kapa ho pota-potiloe ka letsopa joaloka letsopa, empa ho se na top top.
Haeba u rerile ho etsa tlhapi hangata, u ka rata ho boloka sengoathoana sa lijana tsa letsopa ka ho khetheha bakeng sa morero ona, ha nako e ntse e ea, letsopa le tla fumana monate le monko oa tlhapi le tlhahiso ea lijo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 616 |
| Total Fat | 38 g |
| Fat Satated | 7 g |
| Fat Unsaturated | 24 g |
| Cholesterol | 268 mg |
| Sodium | 574 mg |
| Li-carbohydrate | 26 g |
| Fiber Fiber | 4 g |
| Liprotheine | 43 g |