Sea Brilled Sea Bass le Butter Garlic

Ena ke tsela e tsotehang empa e le bonolo ea ho lokisetsa mabōpo a leoatle. Mellicu ea bohobe ea botoro e kopana hantle le monate o bonolo oa tlhapi ena e bonolo le e bonolo. Sebeletsa ka raese le meroho e halikiloeng bakeng sa lijo tse feletseng.

Seo U tla se Hloka

• 2 lik'hilograma / 900 g libaka tsa leoatle
• 3 tablespoons / 45 mL botoro
• Sejo sa 1 sekhahla lemon
• 1 1/2 tablespoons oli-moroallo oli ea mohloaare
• 2 tablespoons / 30 mL
• e ntle ea Italy ea parsley , ea khabeloa ho khaola
• 2 cloves konofolo, minced
• 1/4 teaspoon / 1.25 mL phofo ea konofolo
• 1/4 teaspoon / 1.25 mL paprika
• 1/4 teaspoon / 1.25 mL eiee ea phofo
• 1/4 teaspoon / 1.25 mL letsoai la leoatle

Kamoo U ka e Etsang

1. Ho lokisa sauce ea botoro, kopanya botoro, konofolo ea lero la lemone le parsley, ka sekotlolo se senyenyane. Tlosa mofuteng hang ha botoro e qhibilihile.
2. Preheat grill bakeng sa bohareng mocheso o phahameng. Nakoana pele o kenya tlhapi holim'a grill, etsa bonnete ba hore oli ea grill e senya. Sena se ka finyelloa ka ho sebelisa litepa tse kholo, lipilisi tsa pampiri tse pentiloeng le oli e phahameng ea mosi. Oli ea mohloaare e tla sebetsa ka pinch. Tlatsa thaole ea pampiri ka oli 'me u mathe ka mahlakoreng bonyane ka makhetlo a mararo ho bopa sebaka se seng sa thupa. Sena se tla etsa hore litlhapi li se ke tsa robeha nakong ea ho pheha.

1. Kopanya phofo ea eiee, konofolo, paprika, pepere le letsoai sekotlolo se senyenyane.
2. Fafatsa motsoako mahlakore ka bobeli a litlhapi.
3. Beha tlhapi holim'a grill ebe u pheha metsotso e 7. Retelletsa tlhapi le seaparo ka sauce ea botoro. Pheha ka metsotso e meng e supileng.
4. Hang ha tlhapi e fihla ka hare ho bonyane likhato tse 145 tsa F., tlosa mocheso, u omele ka oli ea mohloaare, 'me u sebetse ka mahlakoreng ao uo ratang haholo.

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	410
Total Fat	19 g
Fat Satated	7 g
Fat Unsaturated	7 g
Cholesterol	116 mg
Sodium	330 mg
Li-carbohydrate	17 g
Fiber Fiber	2 g
Liprotheine	45 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.)