Halibut ke tlhapi e ntle ea ho hlajoa kapa ho chesa kaha e ja nama e bile e tiile. E batla e le tlaase mafura, hafeela u ntse u pheha ka potlako, ka mocheso o moholo, e tla ba o moholo, mme ke sona seo re se etsang le recipe ena e khabisitsoeng.
Kakaretso ena e bonolo, e bululetsoeng ke Asia e kopanya soy sauce, sesame le ginger mme e hlile e totobatsa tatso ea nama ea halibut.
Seo U tla se Hloka
- 4 (li-ounces tse 6 ka 'ngoe) lifate tsa halibut
- 1/2 senoelo sa soy sauce
- 1 / 2cup raese veine veine
- Tablespoons tse 2 tsa sesame
- Dipole tse 2 tse nang le ginger e ncha, e hlajoe ka letsoho le e fokotsehile
- 3 cloves konofolo, e peeled le e sithabetseng
- 1/2 likotlolo tsa li-scallions (tala eiee), tse khaohileng
- 1/4 senoelo sa seame sa peo
Kamoo U ka e Etsang
- Ka sekotlolo se seholo sa khalase, kopanya le soy sauce, asene, sesame oli, konofolo, ginger le halofo ea scallion e khethiloeng.
- Beha li-fillets ka bongata bo boholo bo ka rekisoang, ebe u tšela metsi a marinade ka har'a baggie, o pata moea leha e le ofe o feteletseng le tiiso. Mokhoa ona oa ho nyolla o lumella metsi a seng makae hore a koahele sebaka sohle sa lifate tsa halibut.
- Letlapa la marinate sehatsetsing lihora tse 2 ho isa ho tse 4.
- Preheat broiler metsotso e 5.
- Tlosa li-fillets ho tloha ka tlung ebe u li beha ka lehlakoreng la letlalo la pampiri e nang le sesepa sa ho baka sa silicone. Fafatsa ka seatla se bulehileng ka dipeo tsa sesame, u li kenye ka thata khahlanong le li-fillets. Li-fillets li lokela ho koaheloa ka botlalo le peo ea sesame.
- Beha kahare ka holim'a sehareng sa hau (kapa ka tlas'a broiler haeba u e-na le karolo e 'ngoe ea li-broiler)' me u qete metsotso e 7 ho isa ho e 8 kapa u fihle ho fillets flake empa u ntse u fana ka hanyenyane ha u hatelitsoe ka letsoho la hao; u se ke ua li pheha, leha ho le joalo, kapa li tla omella haholo.
- Ha li-fillets li pheha, tšela metsi a setseng a lekaneng ka sekotlolo ebe o tlisa pheha, ebe o theohela ho omisa 'me o fokotsa ha li-fillets li pheha.
Tlhokomeliso: Bakeng sa mabaka a tšireletso, ke habohlokoa ho tlisa marinade boileng bo feletseng pele o e sebeletsa ka sejana. - Sebele halibut e na le marinade e fokolitsoeng mme e khabisitsoe le e 'ngoe e nang le eiee e tala.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 236 |
| Total Fat | 12 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 26 mg |
| Sodium | 1,914 mg |
| Li-carbohydrate | 16 g |
| Fiber Fiber | 2 g |
| Liprotheine | 17 g |