Batho ba Brazil ba na le liphetolelo tse ngata tsa moquecas, kapa li-stew, tse tsoang likarolong tse sa tšoaneng tsa naha. Litlhapi tsena tse mebala-bala le tse chesang tsa tropike li tloaelehile ka Bahia, 'me li khahloa ke lebese la kokonate le oli ea palema. Se sebeletse ka raese, farofa de dendê le limela tse halikiloeng. Oli ea palema (oli ea dende) e eketsa tatso e khethehileng ea sejana sena. U ka fumana oli ea palema marakeng a Brazil le Inthaneteng.
Seo U tla se Hloka
- 1 1/2 lik'hilograma,
- mahi-mahi , saalmon, kapa monkfish
- Juice ea limes 2
- 1 teaspoon letsoai
- 1 teaspoon pepere e ncha e fatše
- 2 di-teaspoon tse nang le konofolo e nang le litlolo
- Dipole tse 2
- oli ea mohloaare
- 1 pepere e khubelu, e tšeloa ka letsoai
- 1 pepere e tala, e tšesaane
- 1 eiee e kholo, e tšetsoe ka lesela le lesesaane
- 2, tomate, sliced thinly
- 4-5 eiee e tala, e tšoeu le e tala, e khabeloa
- 1 sehlopha sa oli, ho hlatsuoa le ho hlatsoa
- Lipolepo tse 2 tsa paprika
- 1/2 - 1 teaspoon pepsepele (kapa ho latsoa)
- Likotlolo tse peli tsa 1/2
- lebese la kokonate
Kamoo U ka e Etsang
- Khaola litlhapi ka likotoana tsa ho loma 'me u behe likarolo ka mokotleng oa ziplock. Eketsa lero la lime, letsoai, pepere ea fatše, le konofolo ea minced. Tsamaea litlhapi ka lihora tse 1 ho isa ho tse 4 ka sehatsetsing.
- Kenya diapoleiti tse 2 tsa oli ea mohloaare ho sator e khōlō ea sauté. Karolo e lekaneng ea pelepele, halofo ea tamati, le halofo ea eiee ka tlaase ho pan.
- Koahela meroho le litlhapi le marinade.
- Beha tse ling kaofela tsa pelepele, lieiee le litamati ka holimo. Fafatsa le eiee e tala e khethiloeng le halofo ea cilantro e khethiloeng.
- Hlatsoa palesa le pepere ea chile ka lebese la kokonate, 'me le tšollele motsoako holim'a meroho le litlhapi.
- Koala meroho e nang le oli ea palema.
- Tlisa motsoako ho pheha, 'me u bosose ka bonolo, koahela, ka metsotso e 15. Tlosa sekoahelo ebe u bosula ka metsotso e 25, kapa ho fihlela meroho e phehiloe hantle ebile e le e bonolo. Nako le letsoai le pepere ho latsoa.
- Fafatsa karolo eohle ea cilantro e khethiloeng holim'a phofu e chesang. Sebeletsa ka raese, toasted manioc meal (farofa de dende) le fried plantains.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 542 |
| Total Fat | 40 g |
| Fat Satated | 24 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 76 mg |
| Sodium | 122 mg |
| Li-carbohydrate | 18 g |
| Fiber Fiber | 5 g |
| Liprotheine | 31 g |