Sejo sena se tloaelehileng sa sejo sa calamari sa Fora se monate haholo: squid e ncha e kenngoa ka pane e chesang e nang le oli ea mohloaare e nyenyane, e akhotsoeng ka parsley le konofolo, ebe e qeta ho fafatsa letsoai. Ho felile ke lehlohonolo! Motho leha e le ofe a ka pheta lijo tsena tse hlollang. Tatso e makatsa mme e tla khahlisa baeti ba hau ba lijo tsa mantsiboea. Hape ke phetoho e ntle ho calamari e halikiloeng kaofela ha rona re e sebeliselitsoeng menoong ea ho ithabisa ea reschorenteng. Haeba ho hloekisa squid ho u thibela ho pheha calamari ea hau lapeng, hang ha u ithuta mehato , ha ho thata joalo. Kapa, ho molemo le ho feta, u etse joalo ka fishmonger.
Fleur de sel e bitsoa sejana sena se khethehileng empa leha e le efe e ntle ea leoatle e tla e etsa. Fleur de sel e fetolela ho "lipalesa tsa letsoai," 'me e bitsoa joalo ka lebaka la lipalesa tse kang lipalesa tse hlahang ha letsoai le e-na le marulelo a holim'a metsi a leoatle. E sebelisoa qetellong ea ho pheha sejana, ebang o eketsa tatso kapa e le e monate.
Seo U tla se Hloka
- 8 ounces tse nyane
- squid , gutted le ho hloekisa
- 4 cloves garlic, peeled, halofo le minced
- 1 senoelo se nang le monate o hloekileng-lekhasi parsley
- 2 tablespoons oli-mo-oli oa mohloaare oli
- Fleur de sel, ho latsoa
Kamoo U ka e Etsang
- Hlatsoa squid, u boloke litente ebe u tlohela 'mele hore e phethe.
- Ka sekotlolo se sehareng, kopanya konofolo le parsley 'me u lahlele ho kopanya. Beha ka thōko.
- Ka skillet e khōlō ka lebaka la mocheso o phahameng, futhumatsa oli ho fihlela o chesa empa o sa tsuba.
- Eketsa squid le litente le ho phenyekolla, ho lahlela esita le ho pheha, ka motsotso o le mong. Etsa bonnete ba hore u se ke ua theoha ha squid e tla fetola rubbery.
- Ka khaba e slotted, fetisetsa squid le litente ho ea sekotlolo sa konofolo le parsley ebe o lahlela ho apara ka tsela e tšoanang.
- Nako le fleur de sel le ho sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 349 |
| Total Fat | 16 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 10 g |
| Cholesterol | 264 mg |
| Sodium | 99 mg |
| Li-carbohydrate | 30 g |
| Fiber Fiber | 4 g |
| Liprotheine | 24 g |