Reck Jamaican e khabisitseng Jerk Catfish

Ena recipe ea jerk-style tlhapi ea litlhapi ke monate! Haeba u batla ho e etsa spicier, feela kenya jalapeno e hahiloeng ho ea seasonings.

Seo U tla se Hloka

• 4 litlhapi tsa tlhapi
• 2 eiee e tala, e khabeloa
• 1 pepere ea jalapeno, peo le ho khethoa
• 2 tablespoons / 30 mL tsoekere e sootho
• 2 tablespoons / 30 mL sauce ea Worcestershire
• 2 tablespoons / 30 mL veine e tšoeu veine
• 1 tablespoon / 15 mL ginger e ncha, e nyenyane
• 1 garlic clove, minced
• 1 teaspoon / 5 mL allspice
• 1 teaspoon / 5 mL e omisitse thyme
• 1 teaspoon / 5 mL letsoai
• 1 teaspoon / 5 mL pepere e ntšo

Kamoo U ka e Etsang

1. Preheat grill bakeng sa mocheso o mofuthu.
2. Kopanya lintho tsohle, ntle le catfish, ka sekotlolo se seholo.
3. Kenya litlhapi sekotlolo, apara hantle, koahele sekotlolo mme u lumelle ho ema metsotso e 5-10 ho mocheso.
4. Tlosa fillets ho tloha sekotlolo ho tiisa hore o boloka marinade.
5. Beha litlhapi ka ntle ho oli e nang le grill grate, brush le halofo ea marinade 'me u lumelle ho pheha metsotso e 5.
6. Etela litlhapi, phunya ka marinade e setseng, 'me u phehele ka metsotso e 7-9.

1. Tlosa mochesong mocheso oa hare oa litlhapi o fihlella bonyane 145 F le ho sebeletsa.

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	534
Total Fat	55 g
Fat Satated	8 g
Fat Unsaturated	22 g
Cholesterol	0 mg
Sodium	671 mg
Li-carbohydrate	13 g
Fiber Fiber	1 g
Liprotheine	1 g

(Boitsebiso bo nang le phepo ea lipepe tsa rona bo baloa ho sebelisoa mohloli oa lisebelisuoa 'me ho lokela ho nkoa e le tekanyetso. Liphello tsa batho ka bomong li ka fapana.)