Ena ke recipe e potlakileng le e monate. Mmala o ruileng oa mongobo o monate o fana ka setšoantšo se ngata ho sejana sena. Se sebeletse holim'a raese hammoho le meroho eo ue ratang haholo bakeng sa lijo tse monate le tse leka-lekaneng.
Seo U tla se Hloka
- 1 lik'hilograma
- halibut steaks
- 2 tablespoons botoro
- Dipole tse 2
- tsoekere e sootho
- 1 tablespoon lero la lemone
- 1 tablespoon soy sauce
- 1 ho 2 cloves konofolo, minced
- Letsoai le pepere ho latsoa
- Tse 3 ho ea ho tse 3 tse nyenyane tse tala, e hlatsoitsoeng le e khaotsoeng hantle
Kamoo U ka e Etsang
- Kopanya lisebelisoa tsohle, haese halibut, ka sekotlolo se senyenyane ka mocheso o mofuthu. Kopanya ho fihlela tsoekere e qhibiliha.
- Preheat grill. Sebaka sa halibut se phahama holim'a grill 'me u phehe ka lehlakoreng le leng ka metsotso e ka bang 5, kamehla u hlajoe ke moriri. Grill ho fihlela e etsoa. Halibut e lokela ho phunyeletsa ho ea bohareng le ho fola habonolo ka fork (mocheso o ka hare oa 145 ho isa ho 150 likhato).
- Tlosa mocheso, u khabise ka liiee tse tala tse khethiloeng, 'me u sebeletse.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 524 |
| Total Fat | 16 g |
| Fat Satated | 8 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 167 mg |
| Sodium | 829 mg |
| Li-carbohydrate | 39 g |
| Fiber Fiber | 2 g |
| Liprotheine | 57 g |