Li-cod fillet tse besitsoeng - risepe ea ho pheha le meroho ka ontong * Sefapano

Filimi ea cod - halofo ea setopo
Liiee tse tala - makala a 2-3
Dill - sehlopha se senyenyane
Parsley (kapa cilantro) - li-sprigs tse 3-4
Tomate (e kholo) - 1 pc.
Konofolo - li-clove tse 1-2
Gherkins (asene) - 5-7 likhomphutha.
Li-walnuts - likhomphutha tse 3-4.
Oli ea mohloaare - 2-3 tbsp k. ho ea seteisheneng sa peterole
Lero la halofo ea sirilamunu
Cream cream (mafura a 15%) - bakeng sa ho tlotsa mafura a cod
Letsoai le jeoang ho latsoa
Pepere e mongobo o fatše - ho latsoa

Liprotheine 6 g
Mafura a 3.7 g
Likhabohaedreite 0 g

Litšebeletso ka setshelo: 3-4 Litšebeletso

Mohato ka mohato taeo

Li-cod fillet tse monate, tse bonolo le tse lero tse besitsoeng ka ontong tlasa meroho le litlama li tla khahlisa bohle. Ntho e hohelang haholo ke likhalori tse tlase tsa lijo tse feliloeng. Ntlha ea bohlokoa ea sejana e ke ke ea ba tlhapi feela, empa hape le motsoako o mocha oa meroho le litlama. Recipe e sebelisa li-walnuts, ho hlakile hore u ka li hana, empa li tla fa litlhapi tatso e monate ea linate. U ka baka joang li-fillets tsa lapeng ka mokhoa o monate? Bala ka hloko risepe, e nang le linepe tsa mehato le mehato, 'me u qale ho pheha.

Mohato oa 1

Pele o hloka ho lokisa motsoako oa meroho le meroho e mecha. Nka liiee tse tala, dille le parsley, u li hlatsoe ka metsing ebe u li omella ka thaole ea pampiri. Hona joale khabeloa khaola meroho eohle ebe u e fetisetsa sekotlolo se tebileng.

Mohato oa 2

Hona joale nka langa le le lej, u hlatsoe 'me u khaole likotoana tse nyane. Khetha meroho e teteaneng ebile e sa butsoe, hobane kamora ho khaola langa le le lej e lokela ho boloka sebopeho sa eona. Romella langa le le lej sekotlolo le litlama. Nka li-gherkins tse supileng ka nkhong ebe u li seha likotoana tse nyane: likomkomere tsena tse monate li tla etsa hore sejana e be sa mantlha. Ebola konofolo ebe u feta mochineng oa khatiso. Romella metsoako eohle e khiloeng ka setshelong se nang le tamati le litlama.

Mohato 3

Ebola li-walnuts. Khaola lithollo tse nyane kamoo ho khonehang 'me u li romelle setshelong le lihlahisoa tse ling kaofela.

Mohato 4

Loka motsoako o lokisitsoeng le oli ea mohloaare, hape eketsa lero la halofo ea lemone.

Mohato 5

Nka foromo e kholo, e mahlakore a malelele ebe u e maneha ka pampiri ea letlalo. Ha ho na tlhoko ea ho tšela oli, kaha ho tla ba le lero le lekaneng, le tla fana ka lijo. Hlatsoa fillet ea cod, hlakola mongobo o fetelletseng ebe o fetisetsa foromong e lokiselitsoeng. Lahla litlhapi ka letsoai le pepere ho latsoa, ebe u li hlatsoa ka tranelate e bolila. U ka sebelisa tranelate, empa u khethe sehlahisoa se tlase haholo sa khalori.

Mohato 6

Joale beha motsoako o lokisitsoeng oa meroho, litlama le linate ka holim'a fillet ea cod. Jala ka mokhoa o ts'oanang holim'a bokaholimo ba litlhapi.

Mohato 7

Beha setshelo ka ontong e futhumetseng pele ho likhato tse 180. Kamora metsotso e 10, theola mocheso ho isa likhatong tse 170 e le hore litlhapi li fokotsehe.

Ho nka nako e kae ho baka li-fillets? Sena sohle se latela matla a ontong. Hangata metsotso e 40 e lekane, empa tataisoa ke ho itokisa ha litlhapi.

Mohato 8

Sebeletsa sejana se phethiloeng se chesa. Bokella ka likhalase tsa lemone, li-sprigs tsa parsley le li-gherkins tse khethiloeng pele u sebeletsa. Litlhapi tse lokisitsoeng ho latela risepe ena mohato ka mohato li ba bonolo ebile li le lero. Re ts'epa hore o rata risepe. Natefeloa ke lijo tsa hau!