Kakaretso ena e bonolo e hlahisitsoeng e khubelu e khubelu e nkoa e le oli e nyane le Cajun kapa Creole seasonings. Ka holim'a litlhapi ka salmane kapa sauce ea tranelate, kapa u li boloke e le bonolo ka salsa ea fruity.
Seo U tla se Hloka
- Li-fillets tse khubelu tse 2 ho isa ho tse 4 (e ka bang li-ounise tse 6 ka 'ngoe)
- letsoai ho latsoa
- pepere e ntšo ho latsoa
- Cajun seasoning ho latsoa (kapa tlhahiso ea Secreole)
Kamoo U ka e Etsang
- Preheat broiler. Ka hanyane ka hanyane fola pampiri ea oli e nang le oli kapa fafatsa ka oli ea mohloaare.
- Hlapa kapa u qobelle karolo ea letlalo la li-fillets ka oli ea mohloaare e nyenyane ebe u fafatsa letsoai le pepere e nyenyane le ho noa.
- Tšoaea ka letlalo, lehlakoreng la letlalo, holim'a marang-rang.
- Nako e ka hodimo ka letsoai, pepere, Cajun e natefatsang, 'me u phalle ka oli e ngata ea mohloaare.
- Beha li-fillets tlas'a broiler, li-intsithara tse ka bang 5 ho isa ho tse 6 ho tloha mocheso, le ho salisa ho fihlela tlhapi e etsoa kapa e qala ho fofa, metsotso e ka bang 10.
- Sebeletsa hang-hang, ka moriana o monate oa srimp (joalokaha ho bontšoa ka ho le letona), sherry sauce sauce , kapa lighter fruity sa salsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 22 |
| Total Fat | 0 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 78 mg |
| Li-carbohydrate | 5 g |
| Fiber Fiber | 2 g |
| Liprotheine | 1 g |