Recipe ena e bonolo le e bonolo ea salmon packet hase feela moea o pholileng o lokelang ho itokisetsa, empa hape o monate haholo. Ho kopanya li-citrus, litlama le yogurt e hlahisang sejana sena ke pheko e monate. U ka e sebeletsa ka ntho e 'ngoe le e' ngoe e tsoang meroho e halikiloeng le li-noodle ho raese e hlakileng.
Seo U tla se Hloka
- 1 lik'hilograma / 450g
- salmon fillets (likotoana tse 4)
- 1/4 senoelo / 60 mL lero la lamunu
- 1/4 senoelo / 60 mL oli ea mohloaare
- 1/4 senoelo / 60 mL yogate e hlakileng
- 2 clove
- konofolo (minced)
- 1 tablespoon / 15 mL parsley (e khethiloeng)
- 2 di-teaspoon / 10 mL veine e tšoeu ea veine
- 1 teaspoon / 5 mL tsoekere
- 1 teaspoon / 5 mL letsoai leoatleng
- 1/2 teaspoon / 2.5 mL pepere e ntšo
Kamoo U ka e Etsang
- Preheat grill bakeng sa mocheso o phahameng-o moholo.
- Kenya lihlopha tse 4 likaroloana tse kholo tsa aluminium folet (lipakete). Etsa bonnete ba hore masapo a mang a tsoa ka hare.
- Kopanya lisebelisoa tse setseng ka sekotlolo.
- Koahela sesepa se seng le se seng ka likhaba tse tharo tsa moriri. Penya ka mathōko a lipakete, ho li boloka.
- Beha lipakete holim'a grill e ba lumellang ho pheha metsotso e 15.
- Tlosa mocheso 'me u khaole lipakete tse bulehileng ho lokolla mouoane pele u sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 412 |
| Total Fat | 26 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 14 g |
| Cholesterol | 78 mg |
| Sodium | 662 mg |
| Li-carbohydrate | 15 g |
| Fiber Fiber | 1 g |
| Liprotheine | 30 g |