Sole Dore ke sejo se jeoang ke leoatle se bitsoang motseng o mong oa Sheffield, Engelane, 'me ke tsela e babatsehang ea ho thabela monate o monate o le mong. Litlhapi ke khetho e ntle bakeng sa lijo tsa mantsiboea ka potlako, hobane li-fillets li fokotsehile ebile li fokola, 'me u se ke ua nka metsotso e seng mekae ho pheha.
Sohle e ka nkeloa sebaka ke mefuta e meng e tšoanang le ea litlhapi tse kang ho fofa, esita le litlhapi tse boima haholo tse kang grouper, haddock kapa halibut, ho itšetlehile ka ho fumaneha sebakeng sa heno. U ka 'na ua batla ho fetola linako tsa ho pheha ka tsela e nepahetseng; ho fokotsa ho tšoasa litlhapi, ho tla nka nako e telele ho pheha.
E le 'ngoe e kenngoa ka botoro ka mor'a hore ho be le batter ea mahe,' me e phethoe ka sauce e bonolo ea lemon .
Seo U tla se Hloka
- 1 1/2 pounds feela filets
- letsoai ho latsoa
- pepere e ntšo ho latsoa
- Likopi tse peli li pholile
- Mahe a mane
- 4 tablespoons botoro
- 1 tablespoon capers
- 1/4 senoelo sa lero la lemone
- 2 tablespoon parsley (e ncha, e qhibililoe)
- 1 tablespoon bata serame
- 4 lemon wedges
- Hloekisa: parsley
Kamoo U ka e Etsang
Hlatsoa lihlahisoa feela 'me u pate ka lithaole tsa pampiri. Nako ea nakoana li-fillets mahlakoreng ka bobeli ka letsoai le pepere e ncha e ncha e le hore e latsoe.
E otla mahe 'me u behe ka thōko. Beha phofo ka thōko, sejana se sa tebang kapa sekotlolo, le sebaka se haufi le sekotlolo le mahe a otliloeng. Hlakola litlhapi, ka nako e le 'ngoe, ka phofo ho apara mahlakoreng ka bobeli, ebe o fetisetsa ka har'a sejana sa mahe. Etsa likhahla feela letsatsing ho apara mahlakore ka bobeli, 'me u tlohe lehe.
Hlokomela mekhoa e metle, kaha e tla oela habonolo haeba e e-ba e tsitsitseng haholo.
Hang ha lihlahisoa tsohle li lefshoa ebe li kenngoa ka har'a sejana sa mahe, beha sehatsetsing ho fihlela ho hlokahala. Ka har'a skillet e khōlō e se nang majoe, qhibilihisa botoro ho feta bohareng ho isa mocheso, ho fihlela o qala ho fokotseha hanyenyane. Phahamisa lihlahisoa tse le 'ngoe ka motsoako oa lehe, ho lumella ho feta ho theoha,' me o lutse ka metsotso e 2-3 ka lehlakoreng le leng ho fihlela e le putsoa le khauta. Pheha li-batches ha ho hlokahala, 'me u futhumetse ka oane e tlase haholo.
Ha lihlahisoa tsohle li pheha, tima mocheso, 'me u kenye li-capers, lero la lemone , parsley le lipere tse batang ho pan. Sena e tla ba sauce ea hau ea lemone. Hlatsoa metsoako ho fihlela botoro e qhibiliha. Latsoang ka letsoai le pepere, 'me u fetole. Beha seretse ka lipoleiti tse 'nè tse mofuthu, le khaba holim'a mongobo oa lemone. Sebeletsa ka likhase tsa lemon le ho khabisa le parsley.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 617 |
| Total Fat | 33 g |
| Fat Satated | 15 g |
| Fat Unsaturated | 12 g |
| Cholesterol | 389 mg |
| Sodium | 666 mg |
| Li-carbohydrate | 23 g |
| Fiber Fiber | 4 g |
| Liprotheine | 58 g |