Tlhapi ena e bonolo haholo ea tarragon ea lehlabathe la botunu ea sauce e tla tsamaea hantle le hoo e batlang e le litlhapi tse hloekileng. Lentsoe la Sefora bakeng sa sauce ena ke "monokotšoai oa beurre" 'me ha e ntse e latsoa haholo, e bonolo haholo ebile e potlakile ho bokellana. Mefuta ena ea li-sauces tsa sootho e sootho e ka boela ea fanoa ka likhoho kapa meroho e halikiloeng.
Seo U tla se Hloka
- 3 tablespoon sialate unsalted
- 1/4 senoelo se patisitsoeng lero la lero la lemone
- Supuni e 1 e hloekileng
- tarragon
- 2 tablespoon e entsoeng walnuts
- letsoai le pepere e ncha e ncha e le hore e latsoe
- 1 tablespoon oli ea limela
- 4 (6-oz mong le e mong) litlhapi tse sa tšoaneng tse ntle tsa tlhaho (joaloka cod, bass,
- tilapia, kapa e le mong)
Kamoo U ka e Etsang
- Beha botoro ka sekotlolo se senyenyane 'me u qhibilihe ka mocheso o mofuthu. Pheha metsotso e 5 ho isa ho e 10, kapa ho fihlela botoro e qala ho nka 'mala o mofubelu ebe o fumana monko o monate.
- Eketsa walnuts mme u phehele metsotso e le 'ngoe.
- Tšela lero la lero la lemone, fetoha mocheso o phahameng 'me u tlise pheha.
- Tlosa mocheso 'me u kenye tarragon, letsoai le pepere e ncha e ncha hore u latsoe' me u behe ka thōko.
- Nakong ea tlhapi litlhapi li khomaretsa pepere ea letsoai le e ncha e ncha ho latsoa.
- Etsa oli ka har'a skillet e mahareng ka mocheso o mofuthu 'me u phehe mahlakoreng ka bobeli ho fihlela o pota-potile.
- Sebeletsa chesang le sauce ea botoro e tšeloa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 180 |
| Total Fat | 15 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 47 mg |
| Sodium | 98 mg |
| Li-carbohydrate | 2 g |
| Fiber Fiber | 1 g |
| Liprotheine | 10 g |