- Liprotheine 13.1 g
- Mafura a 12.9 g
- Likhabohaedreite 8.6 g
Kakaretso e bonolo ea linepe bakeng sa tokiso ea mohato ka mohato ea halibut e halikiloeng ka pane e hlalositsoe ka tlase.
Litšebeletso ka Sekontiri: Litšebeletso tse 3.
Mohato ka mohato taeo
Halibut ka pane ke sejana se monate sa tlhapi, se phehiloeng ka senepe sena ka bohobe ba bohobe ebe se fuoa sopho e nkhang hamonate ea avocado, tamati le sirilamunu. Bakeng sa ho pheha lapeng, o ka sebelisa li-steaks tse ncha le tse hoammeng, empa halibut e tla ba lero ha o nka litlhapi tse ncha.
Ha ho hlokahale hore u phehe halibut hantle (metsotso e ka bang 10 ka lehlakoreng le leng), empa haeba likotoana li le kholo haholo, nako ea ho pheha e ka eketseha.
Sejana se ka jeoa ke batho ba baholo le bana, kaha halibut ha se masapo haholo.
Mohato oa 1
O hloka ho pheha sopho. Nka lemone u e ebole. Sebelisa thipa e bohale ho arola lilae tsa makhasi joalokaha ho bontšoa setšoantšong e le hore ho se ke ha e-ba le hlonamo ka morong.
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Mohato oa 2
Ebola avocado, tlosa sekoti ebe u hlatsoa litholoana ka tlas'a metsi, ebe u li khaola likotoana.
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Mohato 3
Hlatsoa litamati tlas'a metsi, ebe u khaola likarolo tse ling botlaaseng ba litholoana. Tšela litamati ka metsi a belang, 'me ka hloko tlosa letlalo ka thipa e nyane. Khaola litamati tse ebotsoeng ka likotoana tse 'maloa. Beha avocado, lemon wedges le tamati ka sekotlolo sa blender, letsoai ho latsoa, tšela teaspoon e 1 ea oli ea mohloaare. Haeba o lakatsa, o ka eketsa linoko. Sila lijo ho fihlela li boreleli. Kenya moriana o lokisitsoeng ka sehatsetsing.
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Mohato 4
Hlatsoa li-steak tsa halibut 'me u omelle ka thaole ea pampiri ea kichineng. Tlotsa litlhapi ka letsoai le linoko tse ling kamoo u batlang. Tšela phofo ka setshelong se bataletseng. Beha sengoathoana sa litlhapi ka phofo pele ka lehlakoreng le leng ebe ka lehlakoreng le leng. Ha hoa lokela ho ba le bohobe bo bongata, lera le lesesaane, ha le sa le eo.
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Mohato 5
Beha pane ea ho chesa setofong, u sebelisa borashe ea silicone, hlapa ka tlase ka oli ea meroho. Ha pane e chesa, beha li-steak le fry ka lehlakoreng le leng ho feta mocheso o mofuthu metsotso e 10 (ho fihlela e le sootho ea khauta). Ebe u fetisetsa likotoana tseo ho thaole ea pampiri ebe u lula metsotso e seng mekae. Halibut e halikiloeng ka pane ea phofo e se e loketse. Sebeletsa litlhapi tafoleng hammoho le spaghetti, o ka khabisa sejana ka litlama tse ncha. Natefeloa ke lijo tsa hau!
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