Haeba u motšoasi oa litlhapi, u tla rata tlhapi ena ea Thai ea Kokonate. E na le melatsoana ea tropike le e sa tloaelehang ea kokonate, ea chili le ealaka. Sejo sena se hloka nako e eketsehileng ea ho jala, empa ho pheha ha sebele ho potlakile ebile ho bonolo. Mofuta ofe kapa ofe oa litlhapi kapa oa steak o tšoeu-tšoeu o ka sebelisoa, ho akarelletsa mosebetsi, tilapia, snapper, cod, le feela (khetho e ntle ka ho fetisisa ea leoatle ke mosebetsi le tilapia). Sebopeho se ka sehloohong sa sejana sena ke topping, e leng eona e nepahetseng ea Thai ka ho fetisisa. E-na le raese ea Thai ea jasmine le khalase ea veine e tšoeu e tšoeu bakeng sa lijo tse monate tseo u tla rata ho li sebeletsa.
Seo U tla se Hloka
- Litlhapi tse tšoeu tse peli ho ea ho tse 3 tse tšoeu (
- halibut ,
- khafetsa ,
- cod ,
- tilapia )
- Oli ea limela tse 2 ho ea ho tse 3
- Hloekisa: coriander (kapa basil e ncha)
- Hloekisa: lime wedges
- Tablespoons tse 6
- lebese la kokonate
- 1 1/2 tablespoons
- tlhapi ea tlhapi
- 1/2 teaspoon chili (e omisitsoeng)
- 1/4 teaspoon coriander (fatše)
- 1/2 senoelo sa kokonate
- 1 e ncha e khubelu (e khubelu e khubelu, e nang le minced kapa 1/2 ea teaspoon e omisitsoeng e omeletsoeng e hlahisitsoeng ho latsoa kapa e tlohela tlhapi e bohale)
- 1 garlic clove (minced)
- 1 selemo green green onion (chopped hantle)
- 1 teaspoon
- galangal (kapa ginger, grated)
- 1 teaspoon lime zest (grated)
- 1/4 teaspoon tsoekere
- 1 tablespoon lero la lime
- 1 tablespoon tlhapi sauce
Kamoo U ka e Etsang
- Beha litlhapi sejana se sephara. Hlohlelletsa mefuta ea marinade hammoho 'me u tšollele tlhapi. Fetola li-fillets marinade ka makhetlo a 'maloa, ebe u tloha ka sehatsetsing ho ea marinate ha u ntse u lokisetsa lisebelisoa tse ling.
- Beha kokonate e khabisitsoeng ka letsoai le ommeng ka feshene-mocheso o phahameng. Susumetsa ka linako tse ling ho fihlela kokonate e fetoha leseli le khauta-e sootho. Tlhahiso 3/4 ea kokonate ka sekotlolo se senyenyane sa ho kopanya. Sebaka sa kokonate se setseng ka sekotlolo se seng sa ho sebeletsa hamorao.
- Eketsa lero le khubelu, konofolo, li-onion, sesepa, lime zest, tsoekere, lero la kalaka le tlhapi ea tlhapi ho ea sekotlolo sa kokonate e entsoeng ka letsoai. Khutsa ka bonolo ho kopanya ntho e 'ngoe le e' ngoe hammoho. Latsoang-hlahloba motsoako oa letsoai le linoko, ho eketsa sauce e ngata ea tlhapi haeba e se letsoai ka ho lekaneng, kapa ho feta haeba u e rata e le spicier. Beha ka thōko.
- Hlahla setlolo kapa sekhase se seholo se chesang ka mofuthu-mocheso o phahameng. Eketsa oli 'me u pota-potile, ebe u bonolo ho beha litlhapi ka pan. E-re litlhapi li fete bonyane metsotso e 1 pele li fetoha kapa li falla. Fry metsotso e 1-3 ka lehlakoreng le leng, ho itšetlehile ka botenya. Litlhapi li etsoa ha nama e ema e tiile 'me e otloloha,' me e fofa habonolo.
- Beha li-fillets tse halikiloeng ka lipoleiti ka bomong. Ka hodimo ka mokokotlo oa motsoako oa kokonate-chili-lime, ebe o eketsa le leng la lintja tsa kokonate tse bolokiloeng. Fafatsa ka coriander e ncha kapa basil le ho khabisa ka lime (khaotsa pele u ja). Sebeletsa ka raese.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 391 |
| Total Fat | 24 g |
| Fat Satated | 11 g |
| Fat Unsaturated | 9 g |
| Cholesterol | 50 mg |
| Sodium | 1,354 mg |
| Li-carbohydrate | 23 g |
| Fiber Fiber | 4 g |
| Liprotheine | 24 g |