Ena recipe cod recipe e bonolo ho lokisetsa le ho monate hape. Thabela le lijo tseo u li ratang ka raese kapa meroho e halikiloeng.
Seo U tla se Hloka
- 4-6 li-cod fillets (khaola ka likarolo tse 1 1/2)
- Bakeng sa Marinade:
- 1 senoelo / 240 mL thoko ea yogurt
- 1/4 senoelo / 60 mL oli ea mohloaare
- 4 garlic cloves (minced)
- 2 di-teaspoon / 10 mL ginger (e ncha, e grated)
- 2 di-teaspoon / 10 mL komine (fatše)
- 2 di-teaspoon / 10 mL coriander (fatše)
- 1 teaspoon / 5 mL pepere e khubelu (kapa e bonolo ea phofo)
- 1 teaspoon / 5 mL turmeric
- 1 teaspoon / 5 mL letsoai leoatleng
- Bakeng sa Khabiso:
- 1/2 onion (e khubelu e khubelu, e be ka mekhabiso e tšesaane)
- 1/4 senoelo / 60 mL cilantro (makhasi)
Kamoo U ka e Etsang
Kopanya mefuta eohle ea marinade ka sekotlolo se ka hare. Beha likotoana tsa tlhapi ka har'a sekotlolo, apara hantle le motsoako, koahela ka sekoahelo sa polasetiki, 'me u tlohele sehatsetsing ka hora e le' ngoe.
Preheat grill bakeng sa mocheso o phahameng-o moholo. Beha likotoana tsa litlhapi mokeng oa grill ebe u pheha ka metsotso e ka bang 9. Ha tlhapi e e-na le litlhapi, e lahlela litlhapi ka lisebelisoa tsa mocheso, 'me u phehele metsotso e 5 ho ea ho e 7. Tlosa mocheso 'me u sebelisoe ka likhae tse bofubelu boiee le makhasi a cilantro.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 427 |
| Total Fat | 18 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 11 g |
| Cholesterol | 121 mg |
| Sodium | 980 mg |
| Li-carbohydrate | 18 g |
| Fiber Fiber | 2 g |
| Liprotheine | 49 g |