Lijo tse ling tsa Amerika Boroa li kenyeletsa lipepepe tsa linaha tse hlano tse ka boroa tsa India: Andhra Pradesh, Karnataka, Kerala, Tamil Nadu le Telangana. Recipe ena ea South Indian fish curry, eo hape e bitsoang meen kulambu, ke sejo se monate haholo se ka sebelisoang ka idli (kaka e monate) kapa dosa (mofuta oa better pancake).
Ho fumaneha ha litlhapi tse fapa-fapaneng ho etsa hore sejana sena se fetohe haholo. Ikutloe u lokolohile ho sebelisa motsoako oa mookoli, tilapia, kapa esita le pollock haeba u se na mofuta oa threadfinin o tloaelehileng ho sebelisoa sejana sena. Sejo sena se sebelisoa ka tloaelo ka raese e phehiloeng 'me tamarind ka gravy e fa raese monate o monate oa tangy.
Seo U tla se Hloka
- Litlhapi tse teteaneng tsa litlhapi tse 1-intshi (tlhapi leha e le efe e nang le nama e tšoeu)
- 7 ho isa ho 8 lipilisi tse khubelu tse omeletseng
- Golf-ball boima ba tamarind (soak ka likopi tse 2 metsi a chesang)
- 2 tablespoons coriander phofo
- 1 teaspoon
- turmeric phofo
- Kokonate e nyenyane e 1 (grated)
- Likopi tse 2 lebese la kokonate
- Letsoai ho latsoa
- 3 tablespoons ho pheha oli (meroho, canola, kapa soneblomo)
- 1 teaspoon fenugreek peo
- Makhasi a 8 ho isa ho a 10
- 2 li-chilies tse tala
- 2 eiee e bohareng ba mobu (fatše ho pata)
- 1 tomate e kholo (e entsoeng hantle)
- Kopi e 1 ea konofolo konofolo
- 1/2 teaspoon pepere e ncha e fatše
- 1/2 teaspoon ka kumin phofo
Kamoo U ka e Etsang
- Sebelisa seretse le pestle ho pata likhase tse khubelu tse ommeng ho phala e nyenyane ho sebelisa teaspoon ea metsi.
- Finyella hantle tamarind e tebileng ho lokolla makhasi ao ho eona. Fokotsa lero le teteaneng la tamarind 'me u lahle pith le peo.
- Kopanya letsoai le khubelu le tamarind lero le coriander le turmeric powders le letsoai ho latsoa. Ebe u eketsa kokonate ea grate le halofo ea lebese la kokonate . Kopanya hantle.
- Beha likotoana tsa litlhapi ka sephara se seholo, 'me u tšollele motsoako o ka holimo holim'a oona ho koahela. Etsa bonnete ba hore likotoana tsena li koahetsoe. Tsamaea ka lihora tse 3.
- Hlatsoa oli ea pheha ka lero le tebileng, mollong o lekanang ho fihlela o chesa. Kenya makhasi a curry, peo ea fenugreek, limela tse tala. Fry hoo e ka bang metsotso e 2, kapa ho fihlela oli e khaotsa ho phatloha.
- Joale eketsa halofo ea pente ea onion. Fry ho fihlela onion e qala ho sootho haholo.
- Kenya tomate e khethiloeng. Fry ho fihlela linōko li qala ho lokolla oli le tamati ea tsona e fetoha lefifi. Susumetsa khafetsa ha u ntse u cheka.
- Joale eketsa marinade ea litlhapi mme u hlohle. Tlisa ho pheha ka mocheso o mofuthu. Kenya pepere ea konofolo, pepere, komine, pente e setseng ea eiee, le lebese le setseng la kokonate.
- Ema 'me u phehe ho fihlela oli e qala ho hlaha ka holim'a gravy. Kenya likaroloana tsa litlhapi mme u phehe ho fihlela o etsoa. Haeba o susumetsa, etsa joalo ka bonolo ho qoba ho pshatla likotoana tsa litlhapi.
- Koala mocheso 'me u sebelise curry ea tlhapi ea South Indian holimo ho raese e phehiloeng.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 770 |
| Total Fat | 43 g |
| Fat Satated | 37 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 151 333 mg |
| Li-carbohydrate | 103 g |
| Fiber Fiber | 14 g |
| Liprotheine | 9 g |